CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Crazy Train (20 Rounds for weight)
EMOM 5:
7 TNG Power Snatch For Total Load
-1 Minute Rest
EMOM 5:
5 TNG Power Snatch For Total Load
-1 Minute Rest
EMOM 5:
3 TNG Power Snatch For Total Load
-1 Minute Rest
EMOM 5:
1 Power Snatch For Total Load
*Enter a score of load for each minute, as long as all sets are UB for assigned rep scheme per minute. If a minute is missed where assigned reps are not achieved, that minute does not count toward total score.
**Athletes can stay at the same load for each EMOM or gradually build.
Scale: Clean for Snatch
Warm-up
BB SNATCH PRIMER:
5 X Snatch Pull
5 X Snatch High Pull
5 X Muscle Snatch
5 X BTN Push Press
5 X BB Power Snatch
Proceed to warm up TNG Reps to starting load.
Power Snatch (1 X 7 )
If you did consecutive sets at the same weight then adjust set number.
Power Snatch (1 X 5)
If you did consecutive sets at the same weight then adjust set number.
Power Snatch (1 X 3 )
If you did consecutive sets at the same weight then adjust set number.
Power Snatch (1 X 1)
If you did consecutive sets at the same weight then adjust set number.
Cool Down
1. Hamstring Floss: 3 min per side
2. Hamstring Smash w/ Ball or Roller: 3 min per side
3. Hip Floss: 3 min per side
4. Shoulder Floss: 3 min per side
