“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

(14m)

Front Squat (3×6/75%
)

Front Squat (1xME/50%)

Unbroken

Metcon (AMRAP – Rounds and Reps)

(16m)

8 Pullup

12 Box Jump 24/20”

18 MB Russian Twist 20/14# L/R= 1

34 Double-Under

Metcon