FOXTROT | Block 2 | Week 6

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 (3×6/75%)

(12m)

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

(Unbroken)

Weightlifting

Complex

1 High Hang Power Clean + 1 Mid Hang Power Clean + 1 Power Clean

Complex (Weight)

HHPC + MHPC + PC

Work up to heavy complex

(5×1/Climbing)

(E75s)
*Record heaviest successful set

Metcon

Metcon (Time)

For Time

21-15-09

Floor Press 155/95#

Jumping Lunge L/R=1
*CAP: (8m)