Blade Method Fitness – CrossFit
Back Squat (5 Sets X 3 Paused Reps E2MOM @ 70-75%)
5 Sets X 3 Paused Reps E2MOM @ Choose Load. Same load across all sets. :03 Pause in the bottom of each rep. Focus on slow and controlled movement with full :03 pause each rep keeping perfect technique throughout all sets & reps.
Studfinder (Time)
3 Rounds:
RX+
20 Overhead Squats 115/75
20 Hang Power Clean 115/75
20 Toes to Bar
RX
20 Overhead Squats 95/65 M50+ 75/55 M60+ 65/45 Front Squat
20 Hang Power Clean 95/65 M50+ 75/55 M60+ 65/45
15 Toes to Bar M50+ 10 T2B
Scale: OVHS to Front Squat, HPC load, T2B to 20 KKR OR V-Ups.
*15 minute time cap
Cool Down
1. 10 min bike
2. 3 POS Shoulder Floss: 3 min ea side
3. Wall Quad Stretch: 3 min ea side
4. Forearm Smash w/ ball: 5 min ea side
