Blade Method Fitness – CrossFit
Power Snatch (8 Sets E:90: 2 Power Snatch-Heavier than last week)
Can build in load or stay at 1 load across all sets. Snatches do NOT have to be TNG
Song of Achilles (AMRAP – Rounds and Reps)
AMRAP 12:
1-2-3-4….
Power Snatch
10-20-30-40….
Double Under
RX+ = 155/105
RX = 125/85 DU OR Bar Hops
M45+ 115/75
M50+ 95/65
M60+ 75/45
Score = number on round completed of snatch & DU + reps into next round.
Scale: Bar Hops to Single Unders, Snatch Load.
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. HIp Floss: 3 min ea side
4. Calf Smash: 5 min ea side
