TANGO | Block 1 | Week 2 | Day 5

Blue Ridge CrossFit – CrossFit

“TANGO” Cycle | Block 1 | Week 1 | Day 5:

Block 1 of TANGO cycle will incorporate “Tempo” or “Paused” Strength components. Athletes will move through different variations of tempo at max loads to improve strength and address weakness in the lifts range of motion.
“Metabolic” Conditioning will be constantly varied with subtle increase in “Oxidative” pathways to improve overall endurance and long term stamina in the athlete.

Warm-up

Strength

Paused Shoulder Press (4×4/MW | 2121)

(8m)

Transition (3m)

Metcon

Metcon (5 Rounds for weight)

Circuit: 60s | 60s

ME/60s Clean 95/65

ME/60s Clean 115/75

ME/60s Clean 135/95

ME/60s Clean 155/105

ME/60s Clean 185/120
*60s Rest after each rd

**Start @40% and climb appropriately each rd.