BRAVO | Week 1 | 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

Deadlift (4×8/65/65/70/70% | E2MOM)

Conditioning

Metcon (Weight)

Deadlift:

ME/2m@50%

Metcon

Metcon (AMRAP – Rounds and Reps)

(10m)

5 Hang Snatch 95/65#

10 OHS 95/65#

15 Jumping Air Squat Over Bar
Rx+: 135/95#

WT: 50% of Snatch 1RM