CrossFit Blade – Blade Method Barbell Club
Tall Snatch (4 x 2 Moderate by Feel)
Stand tall with a snatch-width grip, the bar hanging at arms’ length and the feet in the pulling position. Pull the elbows up and out aggressively, and pick up the feet. Pull yourself down as quickly as possible while replacing your feet flat on the floor in your receiving position and locking the bar overhead in a squat. Attempt to get the bar locked out overhead as quickly as possible, although it will be near the bottom of the squat.
Snatch
70% x 2
75% x 2
80% x 1
85% x 1
90% x 1
90% x 1**
85% x 2
**Can go up on these sets if you feel good
Snatch Pull
90% x 2
100% 2 x 3
Front Squat
70% x 3
80% x 3
85% x 3
