CrossFit BLAST Fitness Blog

Warm up:
200 M Row Sprint 15 Sec rest X 4
Back Ext
OVHS

Skill:
Deadlift

WOD:
21-15-9
Burpee
Deadlift225/155
Sit up

Warm up:
Min on/off/on Push up-Sit up
DROM
Foam Roller

Skill:
Push Jerk

WOD:
1 Power Clean, 1 Hang Clean, 1 Push Jerk
RX 225/155
Every 30 Sec for 10 Min
Scale if needed, same weight all 3 lifts

Warm up:
2 Min Jump Rope
DROM
Seth

Skill:
KB

WOD:
5 Box Jump Burpee
10 KB
10 Body Row
7 Rds

Warm up:
Bear Crawl Door 2 Door
Back Ext
OVHS

Skill:
Deadlift

WOD:
6 Deadlift 225/155
8 Pull ups
10 Box Jump
AMRAP 20

Warm up:
Dog with a hurt leg Door 2 Door
DROM
Andy

Skill:
Hang Power Clean

WOD:
9-15-21
Sit up
Hang Power Clean 115/85
Wall Ball
Push Up

Warm up:
500 M Row
DROM
Foam Roller

Skill:
Chest 2 Bar Pull up

WOD:
7 Front Squat
7 Chest 2 Bar Pull up
7 Rds

Warm Up:
Crab Walk Door 2 Door
DROM
Samson

Skill:
Thruster

WOD:
“Rahoi”
12 Box Jump 24″
6 Thruster 95/65
6 Bar Facing Burpee
AMRAP 12

Warm up:
Resist Run
DROM
Andy

Skill:
Power Clean

WOD:
Death by Power Clean
1 Min = 1 Power Clean
2 Min = 2 Power Clean
3 Min = 3 Power Clean
So on till failure

Warm up:
2 Min Jump Rope
DROM
Andy

Skill:
Snatch Progression

WOD:
150 Push Ups
Rest in up Position only
Rest in down is a penalty
Penalty is 20 squats due at foul

Warm up:
1 Min on/off/on HS Hold
DROM
Andy

Skill:
Power Snatch

WOD:
2 Power Snatch 80% 1 RM
Then 2 Rds
2 Pull ups
5 Push up
7 Squats
AMRAP 12