GOLF | Block 3 | Week 11

Announcements

• 2024 CrossFit Games Open registration is live:

https://games.crossfit.com/register/open

CF Open March Schedule:

Week 2:

Friday: 08 March: No scheduled classes

Saturday, 09 March: 0800 Open Gym | 0900 CF Open (Run in heats)

Week 3:

Friday: 15 March: No scheduled classes

Saturday, 16 March: 0800 Open Gym | 0900 CF Open (Run in heats)

Blue Ridge CrossFit – CrossFit

Instructional

“GOLF” Cycle | Block 3 | Week 9

This cycle will integrate max effort work-ups to drop-sets as well as accommodate for the CF Open

Warm-up

Strength

(14m)

Deadlift (3×6/MW)

Strip final set

Metcon

Metcon (Time)

18 SDHP

9 BMU

15 Snatch

12 C2B

12 C&J

15 Pullup

9 Thruster

18 T2B
WT: 95/65#

Rx+: 135/95#

CAP: (10m)

WT: 50% of Snatch 1RM