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BBC 12:11:1

By April 13, 2020No Comments1 min read

CrossFit Blade – Blade Method Barbell Club

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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.


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

Weighted glute Bridge (3×8)

Weighted Planks (3 x 30)