CrossFit Blade – Blade Method Barbell Club
Back Squat ((Box) 3 x 10 @ 90%, 85%, 80%)
You will be squatting to a box just below parallel angled between legs. This is to help save your knees (not a box squat, keep tension do not release)
1 x 10 @ 90% 10RM Back Squat
1 x 10 @ 85% ” ”
1 x 10 @ 80% ” “
Push Press (3 x 10 at 90%, 85%, 80%)
1 x 10 @ 90% 10RM
1 x 10 @ 85% 10RM
1 x 10 @ 80% 10RM
Bench Press (3 x 10)
Find a weight that allows for complete sets, No Failures (~65-75%)
Split Press (OPTIONAL)
3 x 10 @ 90% from Monday, if technique was not good or your shoulders are shot, please skip this or scale the weight to 80% or less
