Blade Method Fitness – CrossFit
Snatch Pull + Hang Power Snatch + Power Snatch (3 X EMOM 4:1R)
Perform Snatch Pull to hip, lower bar to mid-thigh, perform hang power snatch, lower bar to floor then perform a power snatch.
3 Sets: EMOM 4
1 Minute Rest Between Sets
Perform 1 complex every minute on the minute for 4 minutes, rest 1 minute. Increase load and repeat for 3 total sets.
Clean Pull + Hang Power Clean + Power Clean (3 X EMOM4:1R)
1 clean pull + 1 hang pc + 1 pc
*In place of snatch work
Corn Pops (Time)
3 Rounds:
RX+
100 Double Unders
10 Hang Power Snatch 135/95
RX
75 Double Unders
10 Hang Power Snatch 115/75 M45+ 95/65 M50+ 75/55 M60+ 65/45
Scale: DU to 150 Single Unders OR 18/12 Calorie Bike/Ski, HPS load, Hang Power Clean for HPS
*10 minute time cap
Cool Down
1. 5-10 min bike
2. 3 POS Shoulder Floss: 3 min ea side
3. Forearm Smash: 5 min ea side
4. Hamstring Floss: 3 min ea side
