Announcements
Advanced Handstand Series
https://bit.ly/HSSeries21
July 11, 18, 25, Aug 1
Blade Method Fitness – CrossFit
Warm-up
30-40 Jump Rope
5 BB Snatch Pull
5 BB Muscle Snatch
5 BB Power Snatch
5 BB OVHS
30-40 Jump Rope
Warm Up Snatch to 10-20lbs over starting load
30-40 Jump Rope
The Boston Massacre II (Time)
-In 20 Minutes:
100 Double Unders
10 Squat Snatch
80 Double Unders
8 Squat Snatch
60 Double Unders
6 Squat Snatch
40 Double Unders
4 Squat Snatch
20 Double Unders
2 Squat Snatch
-In remaining time work up to heavy single squat snatch.
RX+ 115/75-135/95-155/105-175/125-195/135
RX 95/65-115/75-125/85-145/95-155/105 DU OR 2 for 1 SU
M45+ 75/55-95/65-105/70-115/75-125/85
M55+ 65/35-75/45-85/50-95/55-105/65
Scale: JR to 20/15-18/14-15/12-12/9-10/7 Cal Bike. Power Snatch for Squat Snatch
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
