CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
5 BB Snatch 1st Pull (just past knee)
5 BB Snatch Pull (hip)
5 BB Snatch High Pull (elbows up and back)
5 BB Muscle Snatch
5 BB BTN Push Press
5 BB Power Snatch
Snatchas Paradise (19 Rounds for weight)
Power Snatch For Load:
EMOM 3
5 TNG Power Snatch
-1 min rest
EMOM 4
3 TNG Power Snatch
-1 min rest
EMOM 5
1 Power Snatch
-1 min rest
EMOM 4
3 TNG Power Snatch
-1 min rest
EMOM 3
5 TNG Power Snatch
Scale: Power Snatch To Power Clean.
Power Snatch
Power Snatch
Power Snatch
Power Clean (1 X 1)
5 – Mile Assault Bike for Time (Time)
Ride the Assault bike from 0 to 5 miles without stopping.
Optional: Post Snatch Workout. Can be done as a recovery effort or a for time effort.
Cool Down
1. Hamstring Floss: 3 min per side
2. 3 POS Shoulder Floss: 3 min per side
3. Forearm Smash w/ ball: 5 min per side
