04-24-19

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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Warm-up

All on empty BB: Coach Led

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 SGBTN Push Press

3 Hang Power Snatch

3 Hang Squat Snatch

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.

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per side

3. Pigeon Stretch: 3 min per side

4. Shoulder Floss: 3 min per side

Hang Snatch (Heaviest 1 X 5)

Hang Snatch (Heaviest 1 X 3)

Hang Snatch (1 X 1 )

Hang Power Snatch (1 X 1)