11-06-19

CrossFit Blade, CrossFit Blade North – CrossFit

View Public Whiteboard

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

Hang Snatch (1 X 3)

Hang Snatch (1 X 2)

Hang Snatch (1 X 1)

Hang Power Snatch (1 X 1)

Hang Clean (1 X 1 )