Blade Method Fitness – CrossFit
Warm-up
1 Min Bike: :20 mod :20 hard :20 easy
5 BB Hang Snatch Pull
5 BB Hang Power Snatch
5 BB Hang Squat Snatch
1 min bike: :20 hard :40 recover
-Proceed to warm up to starting snatch load
Fresh Squeezed (9 Rounds for weight)
3 Rounds: E3MOM
RX+
12/9 Calorie Bike
3 Hang Squat Snatch
3 Rounds: E3MOM
12/9 Calorie Bike
2 Hang Squat Snatch
3 Rounds: E3MOM
12/9 Calorie Bike
1 hang Squat Snatch
RX = 10/7 Calorie Bike, Power OR Squat, Squat is preferred.
Scale: Hang Clean for Snatch
Hang Snatch (1 X 3)
Hang Snatch (1 X 2 )
Hang Snatch (1 X 1)
Hang Power Snatch (1 X 1)
Hang Clean (1 X 1)
Cool Down
1. Walk around building with friends
2. Pigeon Stretch: 3 min ea side
3. Hamstring Smash w/ Ball OR Rolloer: 5 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
