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