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