09-04-19

Blade Method Fitness – CrossFit

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Warm-up

1 min row :20 mod :20 hard :20 easy

5 BB hang muscle snatch

5 BB hang power snatch

5 BB BTN Push Press

5 BB hang Squat snatch

1 Min Row- Hard

Tom Sawyer (9 Rounds for weight)

3 Rounds: E3MOM

RX+

18/15 Calorie Row

3 Hang Squat Snatch

3 Rounds: E3MOM

18/15 Calorie Row

2 Hang Squat Snatch

3 Rounds: E3MOM

18/15 Calorie Row

1 hang Squat Snatch

RX = 15/12 Calorie Row, Power OR Squat, Squat is preferred.

Scale: Snatch to Clean.

Metcon (9 Rounds for time)

Tom Sayer: Virtual Fit

3 Rounds: E3MOM

200m Run

12 Hang DB Squat Snatch-Alternating

3 Rounds: E3MOM

200m Run

10 Hang DB Squat Snatch-Alt

3 Rounds: E3MOM

8 Hang DB Squat Snatch-Alt

RX+ 50/35

RX 35/25/20- Can also power

Scale: Squat Snatch to Power Snatch

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per side

3. Hip Floss: 3 min per side

4. 3 POS Shoulder floss: 3 min per side

Hang Snatch (Heaviest single from Tom Saywer)