“FOXTROT” | Block 2 | Week 8 (Final week of Block)

Announcements

THANKSGIVING Holiday schedule:

• Wednesday, 22 Nov.: All classes scheduled
• Thursday, 23 Nov (Thanksgiving day): 0900
• Friday, 24 Nov: No scheduled classes
• Saturday, 25 Nov.: No scheduled classes

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 (1xME/50% )

Unbroken

Front Squat (3×8/65%
)

Strength

(12m)

Wide Grip Bench Press (3×8/65%)

Wide Grip Bench Press (1xME/50% | Unbroken)

Compare to week 7

Weightlifting

COMPLEX:

1 Power Clean + 1 Squat Clean

COMPLEX (Weight)

(5×1/Climbing) (E75s)

1PC + 1 SC
Climbing to heavy complex

Record heaviest successful complex

Front Squat (1xME/50%)

Unbroken (Compare to week 7)