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WOD

04-21-21

By April 21, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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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