08-07-18

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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Power Snatch (7 Sets X 3 TNG Reps E:90)

7 Sets X 3 Reps- Building

New Set Every :90

Sub Power Clean For Power Snatch.

Office Space (AMRAP – Rounds and Reps)

AMRAP 8

RX+

8 Power Snatch 115/80

8 Bar Over Burpee

RX

8 Power Snatch 95/65

8 Bar Over Burpee

M50+

8 Power Snatch 75/55

8 Bar Over Burpee (step or jump)

M60+

8 Power Snatch 65/45

8 Burpee

Scale: Power Snatch load ~ 55-60%, Reg Burpee
*1 YEAR RE-TEST

Cool Down

1. 5 min bike-easy

2. Hamstring Floss: 3 min per leg

3. 3 POS shoulder floss: 3 min per side

4. Pec Smash w/ Ball: 5 min per side

Power Clean (1 X 3)