Blade Method Fitness – CrossFit
Warm-up
On Empty Barbell:
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Snatch Grip Behind the Neck Push Press
3 Hang Power Snatch
3 Hang Squat Snatch
:60 Row- Moderate
-Warm Up to Starting Snatch Load
:30 Row Hard :30 Recover
Dead Man’s Hand (9 Rounds for weight)
3 Rounds: E3MOM
RX+
15/12 Calorie Row
5 Hang Squat Snatch
3 Rounds: E3MOM
15/12 Calorie Row
3 Hang Squat Snatch
3 Rounds: E3MOM
15/12 Calorie Row
1 hang Squat Snatch
RX = 12/9 Calorie Row, Power OR Squat, Squat is preferred.
Hang Snatch (Heaviest 1 X 5)
Hang Snatch (Heaviest 1 X 3)
Hang Snatch (Heaviest 1 X 1 )
Hang Power Snatch (Heaviest 1 X 1)
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. Shoulder Floss: 3 min ea side
