CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Snatch Pull + Power Snatch + Hang Snatch (EMOM 8 @ 70-80%)
Snatch pull to hip, back to floor for Power catch , then back to mid thigh for full hang snatch.
Work at same load across, focus is on speed and technique at a moderate to heavy load.
Scary Stories (AMRAP – Rounds and Reps)
10 Power Snatch
12 HR Push Ups
RX+ 115/80-RX 95/65-M50+75/55 M60+ 65/45
Scale: PS load ~60%, Push Ups to Box, PS to Power Clean
1. 5-10 Min Bike
2. Hamstring Floss: 3 min per side
3. Pec Floss: 3 min per side
4. Pec Smash w/ Ball: 3 min per side