BRAVO | Week 4 | 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.

Strength

Warm-up

Deadlift (4×2/85,85,90,90% | E2MOM)

Conditioning

Metcon (Weight)

Deadlift:

ME/2m@50%
*Compare to week 3

Metcon

Metcon (AMRAP – Rounds and Reps)

(10m)

10 Wall ball Shot 20/14#

10 Pullup
*5 Box jump EMOM