CrossFit Blade – CrossFit
Warm-up
5 BB Snatch 1st Pull
5 BB Snatch Pull
5 BB Muscle Snatch
5 BB Power Snatch
5 BB Overhead Squat
5 BB Squat Snatch
Snatch (1 Rep Max)
20 minutes to establish your heaviest Snatch for teh day! Start on an empty Barbell. Scale to Power Snatch or Clean.
AMRAP 5: Power Snatch @ assigned load. (AMRAP – Reps)
After you establish your 1RM snatch you will do AMRAP Power Snatch Reps at your assigned load.
MEN:
225+ = 155
205-220 = 145
180-200 = 135
160-175 = 115
140-155 = 105
115-135 = 95
<115 = 75
WOMEN:
165+ = 115
145-160 = 105
130-140 = 95
110-125= 85
90-105 = 65
75-85 = 55
<75= 45
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min per side
3. HIp Floss: 3 min per side
4. 3 POS Shoulder Floss: 3 min per side
