Blade Method Fitness – CrossFit
Warm-up
2 min bike- :60 mod :20 hard :40 easy
5 BB Clean Pull
5 BB Power Clean
5 BB Push Press
5 BB Push Jerk
Warm Up Clean and Jerk to 10-20lbs past working load
:20 Bike Hard :40 Recover
Bike-Grace-Bike-Grace-Bike (5 Rounds for time)
Min 0-5
1 Mile Bike RX 1/.8 Mile Bike
Min 5-10
30 Clean & Jerks +135/95 RX 115/75 M50+ 95/65 M60+ 75/55
Min 10-15
1 Mile Bike RX 1/.8 Mile Bike
Min 15-20
30 Clean & Jerks
Min 20-25
1 Mile Bike RX 1.8 Mile Bike
Scale: Bike Distance, C&J Load OR Kettlebell swing for C&J
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Cool Down
1. 400m Walk
2. Hamstring Floss: 3 min ea side
3: 3 POS Shoulder Floss: 3 min ea side
4. Pigeon Stretch: 3 min ea side
