09-16-20

Blade Method Fitness – CrossFit

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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

Hang Snatch (1 X 2 (hightest double from workout))

Hang Power Snatch (1 X 2 (highest double from workout))