“FOXTROT” | Block 2 | Week 7

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 (3×5/70%
)

Front Squat (1xME/50%)

Unbroken

Metcon (AMRAP – Rounds and Reps)

(18m)

18 SL Vup L/R=2

36 Double-Under

18 DB Hang to OH 35/20

36 Mtn Climber L/R=2

18 DB Goblet Squat 35/20

36 DB Lteral Hop L/R=2
Rx+: 55/35

Metcon