Blazefit on Spot

March 21, 2020 IronBlaze No comments exist

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swimWOD – Friday, April 3rd – 20:00 – 21:00 hrs at Sportcomplex Koning Willem-Alexander in Hoofddorp

IronBlaze CrossFit – BlazeFit on Spot

Warm-up

7 min Amrap

20 Jumping Jack/ stepping jack

15 Plank Jack/ stepping plank jack

10 Pullover to floor press

5 straight leg sit-up

https://youtu.be/awqTeeXJsLA

Metcon (Time)

For time

15-12-9 sHSPU

30-24-18Deadlift

( 15 SHSP, 30 Deadlift, 12 SHSPU, 24 Deadlift ,9 SHSPU, 18 Deadlift)

– rest 2 min –

9-15-21HSPU

18-30-42 Deadlift

(9 HSPU, 18 Deadlift, 15 HSPU,30 Deadlift , 21 HSPU, 42 Deadlift)

https://youtu.be/tRdVeYaQuXQ
Deadlift(odd object something you can hold with both hands( ex: Jerry can, backpack ,bucket water) KB or DB

keep the weight light to moderate.

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