CrossFit Blade – Blade Method Barbell Club
As you work up to your maxes, use small 2-3 rep sets and no more than 5 sets of 10 to find your 10 RM or 5 RM… Remember No failures!
Please use Straps for the Deadlift and Rows
High Hang Power Snatch (Quality 5RM )
High into the pockets (upright Torso)
Work up to a quality 5 RM (this means do not break technique through all 5 reps)
3-5 reps within 10% of the 5RM previously achieved.
Violent hip opening and shrug, speed speed speed
Snatch Deadlift Shrug (Quality 10RM)
Work up to a quality 10RM (do not break technique, no rounded backs, keep the bar tight to the body)
10 x (-5% of 10RM achieved)
10 x (-10% of 10RM achieved)
* Use Straps
Bent Over Row (3 x 10)
Since you do not have a max for this, warm up with small sets and then find a weight that is doable for all 3 rounds with no Failures but is challenging.
Reactive Jumps (5 x 2 (up to boxes))
Weighted Pull-ups (OPTIONAL 10RM)
Work up to a 10RM (chin over bar)
2 x 90%
PanAm/Worlds – Ruskin
Tall Jerk (Mod by Feel 5×3)
From Shoulder (push directly under the bar with no dip or drive)
Behind The Neck Jerk (5 x 3 w/3sec hold in split)
5 x 3 @ 70% of split jerk