Blade Method Fitness – CrossFit
Warm-up
Bike :20 mod :20 hard :20 easy
10 BB hang power snatch
Bike :20 Hard :40 Recover
Warm Up to starting HPS Load
The Operator (10 Rounds for weight)
10 Rounds: Every 3 minutes
RX+
12/9 Calorie Bike
3 Hang Power Snatch For Load
RX
10/8 Calorie Bike
3 Hang Power Snatch For Load
Scale: Bike Cals ~:30-:40 Sec.
Hang Power Snatch (1 X 3 )
Metcon (10 Rounds for reps)
The Operator: Virtual Fit
10 Rounds: E3MOM
-2 Minutes to Complete:
100m Sprint OR 10/8 Calorie Bike
AMRAP Hang DB Power Snatch in remaining time
-1 min rest btwn rounds
RX+ 50/35
RX 35/25/20
Cool Down
1. Hamstring Floss: 3 min per side
2. Hip Floss: 3 min per side
3. 3 POS Shoulder Floss: 3 min per side
4. Seated Forward Fold: 5 min hold + nose breating
