FOXTROT | Block 2 | Week 5

Blue Ridge CrossFit – CrossFit

Instructional

“FOXTROT” Cycle: | Block 2

Strength:

Introduction of Auxiliary Power lifting Components

Olympic Lifting:

Continuation with OLY progression.

Conditioning:

Integration of Glycolitic and Oxidative Pathways.

Warm-up

Strength

Wide Grip Bent Over Row (3×5/80%)

(12m)

Wide Grip Bent Over Row (1xME/50%)

(Unbroken)

Weightlifting

Complex

1 High Hang Muscle Clean + 1 Mid Hang Muscle Clean + 1 Muscle Clean

Complex (Weight)

HHMC + MHMC + MC

Work up to heavy complex

(5×1/Climbing)

(E75s)
*Record heaviest successful set

Metcon

Metcon (Time)

For Time

21-15-09

SA DB Thruster 55/35#

C2B Pullup

*Rx+: Body Armor/Vest/RuK

*CAP: (6m)