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WOD

05-26-21

By May 26, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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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