10-20-21

Blade Method Fitness – CrossFit

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Clean and Jerk (10 Sets: E:90 1 clean & jerk)

Athletes can build however they choose or stay at one load across all sets.

Wicked (AMRAP – Rounds and Reps)

AMRAP 8:

RX+

20 Double Unders

1 Clean & Jerk 255/155

RX

20 DU OR 25 BH M50+ 40 SU

1 Clean & Jerk 185/125

M45+ 165/110

M50+ 145/95

M60+ 115/65

*Cleans can be squat or power

Scale: C&J Load

Cool Down

1. 10 min bike

2. Hamstring Floss: 3 min ea side

3. 3 POS shoulder floss: 3 min ea side

4. Wall Splits: 5 min hold + nose breathing