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WOD

11-18-20

By November 18, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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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