03-17-21

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

:60 Bike Moderate

5 BB Snatch Pull

5 BB Snatch High Pull

5 BB Muscle Snatch

5 BB Power Snatch

:20 Bike Hard :40 Recover

-Warm Up to starting Load

Cliffs of Moher (7 Rounds for weight)

7 Rounds: E4MOM

RX+

17/14 Calorie Bike

3 TNG Power Snatch For Load

RX

17/12 Calorie Bike M60+15/10

3 TNG Power Snatch For Load

Scale: PS to Power Clean, Bike Cals ~1-1:15

Cool Down

1. Hamstring Floss: 3min ea side

2. Hip Floss: 3min ea side

3. 3 POS Shoulder Floss: 3min ea side

4. Wall Splits + nose breathing: 5 min hold

Power Snatch (1 X 3)