Blade Method Fitness – CrossFit
Warm-up
As a class:
3 Snatch Pull
3 Snatch High Pull
3 Muscle Snatch
3 Snatch Balance
3 Power Snatch
3 Squat Snatch
:60 Bike Moderate
Warm Up to starting Snatch Load
:20 BIke Hard :40 Easy
Moment of Bliss (10 Rounds for weight)
10 Rounds: E3MOM
RX+
15/12 Calorie Bike
1 Snatch For Load
RX
12/9 Calorie Bike
1 Snatch For Load
*Snatch can be power or squat, the goal is to lift as heavy as possible throughout entire workout. Some will work to a new PR!
Scale: Bike Calories, Snatch to Clean
Snatch (1 x 1)
Power Snatch (1 x 1)
Cool Down
1. 400-800m Walk with friends
2. Hamstring Floss: 3 min ea side
3. Hip Floss: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
