04-07-21

Blade Method Fitness – CrossFit

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Warm-up

:60 Bike :20 mod :20 Hard :20 easy

10 BB Hang Power Snatch

:20 Bike Hard :40 Recover

Warm Up to starting HPS load

The Operator (10 Rounds for weight)

10 Rounds: Every 3 minutes

RX+

12/9 Calorie Bike

3 Hang Power Snatch For Load

RX

10/8 Calorie Bike

3 Hang Power Snatch For Load

Scale: Bike Cals ~:30-:45 Sec. Hang Power Clean for HPS

Hang Power Snatch (Heaviest consecutive sets from metcon)

Cool Down

1. 5 min bike

2. Hip Floss: 3 min ea side

3. Shoulder Floss: 3 min ea side

4. Forearm Smash w/ ball: 5 min ea side