BRAVO | Week 3 | Block 1

Blue Ridge CrossFit – CrossFit

“BRAVO” Cycle.
This Block will concentrated to time based strength components and Olympic lifting segments. The general emphasis is strength and OLY skill development.

Warm-up

Strength

Bench Press (4×4/80,80,85,85% | E2MOM)

Conditioning

Metcon (Weight)

Bench Press:

ME/2m@50%
Compare to Week 2

Metcon

Metcon (AMRAP – Rounds and Reps)

(18m)

10 Rds of “CINDY” (BUY-IN)

Then: With remaining time:

(AMRAP)

5 Deadlift 225/155#

10 Strict DB Shoulder Press 55/35#

15 Vup