Blade Method Fitness – CrossFit
Warm-up
Bike :60- Moderate
(Perform all reps UB)
3 BB Snatch Pull
3 BB Snatch High Pull
3 BB Muscle Snatch
3 BB Snatch Balance
3 BB Power Snatch
3 BB Squat Snatch
Bike :15 mod-:15 hard :15 recover
Warm Up to starting snatch load
Moment of Bliss (10 Rounds for time)
10 Rounds: E3MOM
RX+
15/12 Calorie Bike
1 Snatch For Load
RX
12/9 Calorie Bike
1 Snatch For Load
*Snatch can be power or squat, the goal is to lift as heavy as possible throughout entire workout. Some will work to a new PR!
Scale: Bike Calories, Snatch to Clean
Snatch (1 X 1 )
Power Snatch (1 X 1 )
Power Clean (1 x 1)
Clean (1 x 1)
Cool Down
1. Wall Splits + 3-5 min nose breathing only
2. Pigeon Stretch: 3 min ea side
3. Quad Smash: 5 min ea side
4. 3 POS Shoulder Floss: 3 min ea side
