CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
Coach Led BB Warm UP:
5 Snatch Pull
5 Snatch High Pull
5 BTN Push Press
5 Muscle Snatch
5 Power Snatch
5 Overhead Squat
Proceed to warm up 20 Jump Ropes and TNG Snatches to starting load.
Cleared Hot (6 Rounds for weight)
6 Rounds: Every 4 Minutes
RX+
75 Double Unders
6-5-4-3-2-1
Squat Snatch For Load
RX
150 Single Unders
6-5-4-3-2-1
Squat Snatch For Load
Scale: Squat Snatch For Power Snatch or Squat Clean.
Cool Down
1. 5 min bike
2. Hamstring Floss: 3 min per side
3. Shoulder Floss: 3 min per side
4. Calf Smash on KB: 4 min per side
