CrossFit Blade – CrossFit
Warm-up
250/200m Row
10 BB Hang Power Snatch
200/150m Row- Hard
Warm HPS to starting Load
Shakermaker (5 Rounds for weight)
5 Rounds: Every 5 Minutes
RX+
500/450m Row
10-8-6-4-2
TNG Hang Power Snatch-For Load
RX
450/400m Row
10-8-6-4-2
TNG Hang Power Snatch-For Load
*Athlete will Row designated meters, then move onto the barbell to perform 10 tng power snatch, then 8 the next round, then 6..4..2, ideally climbing in weight each round for total combined load.
**Score each round = Load X Reps
Metcon (5 Rounds for time)
Shakermaker Virtual Fit:
5 Rounds: Every 5 Minutes
500/450m Row OR 400m Run OR .6/.5 Mile Bike
20 DB/KB Power Snatch
RX+ 50/35
RX 35/25/20
Scale: DB/KB Load
Cool Down
1. Hamstring Floss: 3 min per side
2. Hip Floss: 3 min per side
3. 3 POS Shoulder Floss: 3 min per side
4. Thoracic Opener On MedBall: 3 min hold
5. Wall Splits: 5 min hold
