Skip to main content

Singlet Monday 10:10:1

By October 27, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North – Blade Games

View Public Whiteboard


If you are competing on November 2nd, please wear your singlet today. Also, warm up and hit your warmup lifts as if you are competing. If you need help with this, ask Claire prior to Monday

Barbell Warmup

BB Stretches

Choose all or some each day – hold 30-60″ or 5-10 reps

Always get a good warmup, before hitting heavy lifts, include some of these as warming up to your working weights

1) Barbell on Knees (ankle stretch)

2) Barbell Front Rack Stretch

3)Bottoms up Front Squat hold



6) Kang Squats

BB Warmups

2-3 sets of 3-5 reps 25-50% of maxes

1) Muscle Snatch/Clean

2)Snatch/Clean High Pull

3) Hi-Hang Tall Snatch/Clean

4) Sotts Press

5) Snatch Push Jerk in Squat

6) BTN Clean Grip Push Press

7) Snatch Balance

8) Jerk Dip

9) Tall Jerk

10) Power Snatch/Clean

11) Push Jerk/Split Jerk

Snatch (Heavy Single, 90% (3×1))

Clean and Jerk (Heavy Single, 90% (3×1))

Front Squat (Clean Max 2 x 2)