Blade Method Fitness – CrossFit
Warm-up
Warm-up
RD1:
:45 Moderate Pace On Bike
On empty Barbell
5 Snatch Pulls
5 Hang High Pulls
5 Hang Muscle Snatch
5 Behind the neck Push Press
5 Hang Power Snatch
RD2:
:45 Moderate Pace Bike
3 Warm UP Hang Power Snatch
RD3:
2 Sets X 3 Reps of Warm Up Hang Power Snatch
Ponce de Leon (6 Rounds for weight)
6 Rounds: Every 4 Minutes(For Total Load)
RX+
.5/.4 Mile Bike
3 Hang Power Snatch
RX
.4/.3 Mile Bike
3 Hang Power Snatch
Scale: Bike Distance ~:90 sec.
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min ea side
3. Hip Floss: 3 min ea side
4. Forearm Smash w/Ball: 5 min ea side
