CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Hang Snatch (8 Sets X 2 Reps: Every :90)
Every :90 Perform 2 Hang Snatch. Building in load across all sets. Suggested Loading:
1. 60%
2. 65%
3. 70%
4. 75%
5. 80%
6. 85%
7. 90%
8. Bonus Round for PR
The Front Line (AMRAP – Rounds and Reps)
AMRAP 7
1,1,2,2,3,3,4,4……,9,9…
Hang Power Snatch
Overhead Squat
RX+ 135/95, RX 115/75, M45+ 95/65, M55+ 75/45
Scale: BB load, HPS to Hang Power Clean, Overhead Squat to Front Squat.
*Score = round number passed. EX: if you get 9 HPS + 6 OHS your score is 8 + 15
Hang Clean (1 X 2)
Cool Down
1. 5-10 min bike
2. 3 POS Shoulder Floss: 3 min per side
3. Wall Quad Stretch: 3 min per side
4. Pigeon Stretch: 3 min per side
