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WOD

09-30-20

By September 30, 2020No Comments1 min read

Announcements

2020 Blade Games ~ Oct. 24th, 8 am-1 pm
sign up here https://theblademethod.typeform.com/to/HpahcBMV

Blade Method Fitness – CrossFit

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Warm-up

200m Run

5 BB Power Snatch

5 BB Squat Snatch

200m Run

Warm Up to starting Snatch Load.

Intende Inspíra (6 Rounds for weight)

6 Rounds: E4MOM

RX+

400m Run

5 TNG Snatch For Load

RX

200m Run OR 450/400m Row

5 TNG Snatch For Load

*Any style of Snatch can be performed, power or squat or both. Athletes can build in load across all sets or stay at one load across. Scale: Power OR Squat Clean

Metcon (6 Rounds for time)

Intende Inspíra: Virtual Fit

6 Rounds: E4MOM

400m Run

10 DB Snatch

RX+ 50/35

RX 35/25/20 Can do 200m Run

Snatch

Power Snatch

Split Snatch

Power Clean

Clean

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3 min ea side

3. Hip Floss: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side