Blade Method Fitness – CrossFit
Ozzie Smith (AMRAP – Rounds and Reps)
AMRAP 10:
50 Double Unders
5 Deadlift
4 Hang Power Clean
3 Push Press
RX+ 165/115
RX 135/85
M45+ 125/75
M50+ 115/65 50 DU OR 100 SU
M55+ 95/55 50 DU OR 100 SU
M60+ 85/45- Single Unders
Scale: Barbell Load, 100 SU to 50 SU
3 Push Press + 3 Push Jerk (6 Sets X 1 Complex: E2MOM)
Perform 3 PP Directly into 3 Push Jerk
Athletes can stay at 1 load across ~70-80% of PP max or build as you choose across all sets.
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3min ea side
3. 3 POS Shoulder Floss: 3min ea side
4. Forearm Smash w/ball: 5min ea side
