CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
1 Min Bike: :20 mod :20 hard :20 easy
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. SADPTD = 6 Cal Bike.
Scale: Hang Clean for Snatch
Cool Down
1. Walk around building with friends
2. Pigeon Stretch: 3 min per side
3. Hamstring smash w/ roller or ball: 5 min per side
4. 3 POS Shoulder Floss: 3 min per side