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WOD

06-02-21

By June 2, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

250m Row

10 BB Hang Power Snatch

250m Row

Warm Up Triple 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

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. Wall Splits: 5 min hold + nose breathing

Hang Power Snatch (1 X 10)

Hang Power Snatch (1 X 8)

Hang Power Snatch (1 X 6 )

Hang Power Snatch (1 X 4 )

Hang Power Snatch (1 X 2 )