Blade Method Fitness – CrossFit
Warm-up
Row: :20 mod :20 hard :20 easy
On the Barbell:
3 Snatch Pull
3 Snatch High Pull
3 Power Snatch
3 Squat Snatch
Warm UP to starting Snatch load
Robin Hood (5 Rounds for reps)
5 Rounds: E5MOM
3 Minutes to complete:
RX+
500/450m Row RX 500/400m Row
AMRAP Squat Snatch in remaining time
-2 minute rest
RD1: +115/75 RX 75/55 M50+ 45/22
RD2: +135/95 RX 85/60 M50+ 55/32
RD3: +155/105 RX 95/65 M50+65/42
RD4: +165/115 RX 115/75 45+ 105/70 M50+ 75/52
RD5: +185/135 RX 125/85 45+ 115/75 M50+ 95/62
Scale: Squat Snatch to Power Snatch OR Squat Clean OR Power Clean, Snatch Loads.
Metcon (5 Rounds for reps)
Robin Hood: Virtual Fit
5 Rounds: E5MOM
3 minutes to complete:
400m Run
AMRAP DB/KB Hang Squat Snatch in remaining time
-2 min rest
RX+ 50/35
RX 35/25/20
Scale: Squat Snatch to Power Snatch
BODYWEIGHT:
5 Rounds: E5MOM
3 minutes to complete:
400m Run
AMRAP Grasshoppers in remaining time
-2 minute rest
Cool Down
1. 5 min bike
2. Hamstring Floss: 2 min ea side
3. Hip Floss: 2 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
