Blade Method Fitness – CrossFit
3 Power Clean + 3 Push Jerk (8 Sets X 1 Complex: E:90)
Perform 3 UB Power Cleans.. then Perform 3 UB Push Jerks
Athletes can choose to build in load or lift at one load across all sets for strength.
La Gracia (Time)
20 Power Clean
20 Push Jerks
15 Power Clean
15 Push Jerks
10 Power Clean
10 Push Jerks
RX+ = 135/95-185/135-225/155
RX=115/75-155/105-175/125
M45+ 95/65-125/95-155/105
M50+ 95/65-115/75-135/85
M60+ 75/45-85/50-95/55
Scale: PC & PJ load
*12 min time cap
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. Hip Floss: 3 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
