Blade Method Fitness – CrossFit
Split Jerk (6 Sets E2MOM: 3-3-2-2-1-1)
Build in load across all sets. Starting load ~65-70%.
Three Pagodas (Time)
30 Push Jerks
800m Run
20 Push Jerks
400m Run
10 Push Jerks
200m Run
RX+ 155/105 RX 125/85 M45+ 115/75 M55+ 95/65 M60+ 85/45 SAD DBL KB Press 26
Scale: Run to 800/750m, 450/400m, 250/200m Row.
Push Jerk to Russian KBS if can’t go overhead.
Cool Down
1. 5-10 min bike
2. 3 POS Shoulder Floss: 3 min ea side
3. Hamstring Floss: 3 min ea side
4. Tricep Smash w/ Ball: 5 min ea side
