Blade Method Fitness – CrossFit
Power Snatch (8 Sets E:90: 3 Power Snatch-Building )
Athletes can build in load across all sets or stay at one load across. The goal is to have a quality strength session so upwards of 75-80% is the goal. Reps do NOT have to be TNG
Young Guns II (AMRAP – Rounds and Reps)
AMRAP 9:
1,1,2,2,3,3….9,9..
Power Snatch
Push Up Variation
RX+ = 135/95 & Strict HSPU
RX = 115/75 & HSPU
M45+ = 95/65 & HSPU
M50+ = 75/55 & Push Ups
M60+ = 65/45 & Box Push Ups
SCORE: Round completed + reps. Ex; if you complete the round of 10 PS + 10 PU and get 8 PS, your score will be 10 + 8
Scale: PS load, PU to box
Cool Down
1.5-10 min bike
2. Hamstring Floss: 3 min ea side
3. Shoulder Floss: 3 min ea side
4. Pec Smash: 5 min ea side
