Blade Method Fitness – CrossFit
Warm-up
2-3 min bike
:60 moderate
:30 hard
:30 easy
On an empty Barbell:
5 Snatch Pull
5 Snatch High Pull
5 Power Snatch
5 Overhead Squat
Warm Up to working load
-3-5 Burpees in between ea weight change
The Need For Speed (Weight)
AMRAP 20:
RX+
15 Bar Over Burpee
1 Squat Snatch For Load
RX
12 Bar Over Burpee 50+ Step
1 Power OR Squat Snatch For Load
*Athletes will perform as many burpee requirement into snatches as possible in 20 minutes. The goal is to lift as much load as possible throughout the workout by either staying at 1 load across, or increasing as the workout goes on. Score = weight X reps.
Snatch (1 X 1 Adjust sets and reps accordingly )
Power Snatch (1 X 1 Adjust sets and reps accordingly )
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3min ea side
3. 3 POS Shoulder FLoss: 3min ea side
4. Pec Smash: 5min ea side
