“FOXTROT” | Block 3 | Week 10

Blue Ridge CrossFit – CrossFit

Instructional

Final Block of “FOXTROT Cycle”

STRENGTH: Auxiliary Power lifts.

WEIGHTLIFTING: Progressive Olympic lifting

CONDITIONING: Constantly Varied

Warm-up

Strength

(14m)

Overhead Squat (3×5/80%)

Overhead Squat (1xME/50%)

Metcon

Metcon (AMRAP – Rounds and Reps)

(20m)

“CINDY” (With a twist)

*Progressive Clean after each rd 185/120#
*Start Clean at 1rep then add a rep each Rd.

(ie. Rd1/1rep, Rd2/2reps, Rd3/3reps etc.)

WT: 70% of Clean 1RM