Blade Method Fitness – CrossFit
Warm-up
Bike :20 hard :40 easy
5 Hang BB Power Snatch
5 BB Hang Sqauat Snatch
Bike :20 hard :40 easy
Warm up to starting load
BACA’S NIGHTMARE (10 Rounds for weight)
10 Rounds: Every 3 Minutes
RX+
15/12 Calorie Bike
2 Hang Squat Snatches
RX
12/8 Calorie Bike
2 Hang Power OR Squat Snatches
*For Total Load Over 10 Rounds
Scale: Bike Cals
Metcon (10 Rounds for time)
BACA’S NIGHTMARE: VIRTUAL FIT
10 Rounds: E3MOM
RX+
200m Run
8 Hang DB Squat Snatch-50/35 Alternating
RX
200m Run
8 Hang DB Power OR Squat Snatch 35/25/20