Blade Method Fitness – CrossFit
Power Snatch + Hang Snatch (10 Sets X 1 Complex E:90)
Perform 1 Power Snatch then lower the bar to the hang position and perform 1 hang squat snatch.
Athletes can build in load or stay at same weight across all sets. Adjust sets and reps accordingly.
CHICAGO (AMRAP – Rounds and Reps)
AMRAP 8:
RX+
20 Double Unders
1 Snatch 185/135
RX
20 Double Unders OR 25 Bar Hops 50+ 40 SUs
1 Snatch 145/95 M45+ 125/85 M50+ 115/75 M60+ 85/45
Scale: 40 Single Unders, Snatch Load
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min ea side
3. Pigeon Stretch: 3 min ea side
4. Calf Smash: 5 min ea side
