Blade Method Fitness – CrossFit
Power Clean + Push Jerk (EMOM 12: 1 Rep @ Choose Load)
Technique over load today. Work at a load at ~65-70% and work on position and speed. Can build throughout or work at 1 load across all sets.
Goodness Gracious (Time)
30 Bar Facing Burpee
20 Clean & Jerk
30 Bar Facing Burpee
RX+ 165/115
RX 135/95
M45+ 125/85
M50+ 115/65 Step
M55+ 95/55 Step
M60+ 85/45 Step
*12 min time cap
Cool Down
1. 5-10 min bike
2. Pec Floss: 3 min ea side
3. Hip Floss: 3 min ea side
4. Wall Splits: 5 min hold + nose breathing
Power Clean & Jerk (1 x 1)
Power Clean + Split Jerk
