Announcements
Crossfit Kids Summer Camps
https://theblademethod.typeform.com/to/PvFVtX
Advanced Athlete Performance Series
https://theblademethod.typeform.com/to/cGRoCZ
Blade Method Fitness – CrossFit
Snatch Pull + Hang Snatch + Snatch (8 Sets X 1 Complex: E:90)
Snatch Pull, reset to hang at mid-thigh, stand up rep then lower to floor and perform full snatch.
Athletes may work up to a moderate to heavy complex or can stay at the same load across all sets to work on technique. Adjust sets and reps accordingly.
Clean Pull + Hang Clean + Clean (8 Sets X 1 Complex: E:90)
In Place of snatch work.
The Boston Massacre (AMRAP – Rounds and Reps)
AMRAP 12:
24 Double Unders
8 DB Snatch
8 Toes to Bar
RX
24 Double Unders OR Bar Hops
8 DB Snatch 35/25/20 M55+ 30/15
8 Toes to Bar
Scale: DB load, T2B to V-Ups/Suitcases
Metcon (2 Rounds for reps)
Virtual Fit: Strength
8 Sets: E2MOM
:30 Wall Sit- Holding DB/KB or BW
:30 Rest
:30 Plank
:30 Rest
Metcon (AMRAP – Rounds and Reps)
The Boston Massacre: Virtual Fit
AMRAP 12:
24 Double Unders OR 24 Object Hops
8 DB/KB Snatch
8 V-UPs
RX+ 50/35
RX 35/25/20
Cool Down
1. 5 min bike/walk/row
2. Hamstring Floss: 2 min per side
3. 3 POS Shoulder Floss: 2 min ea side
4. Wall Splits: 5 min hold plus nose breathing.
