FOXTROT | Block 3 | Week 12 (Final Week)
Announcements
DECEMBER Events:
Sneakers 4 Good:
Shoe recycling drive.
Bring your used sneakers to the lobby this month and we will ship them off to be recycled!
Dec 01-Dec. 31
Farwell WOD:
Britian and Caroline:
Saturday, December 16th, 0900
*Followed by Party at Britians home; 1500 (Details in Evite)
MOA WOD:
“Hammerin Hank”
Saturday, January 6th, 0900
Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson
Blue Ridge CrossFit – CrossFit
Instructional
Final week of “FOXTROT” cycle
“Benchmark Week” will commence Dec 26-30th
“GOLF” Cycle begins January 01
Strength
(12m)
Warm-up
Reverse Grip Bent Over Row (3×8/65%)
Reverse Grip Bent Over Row (1xME/50%)
Unbroken set (Compare to week 11)
Weightlifting
COMPLEX:
1 Push Jerk + 1 Split Jerk
Metcon (Weight)
1 PJ + 1 SJ
(5×1/Climbing)
(E75s)
Metcon
Metcon (AMRAP – Reps)
(7m)
Complex:
1 RKS + 1 Clean + 1 Snatch + 1 Front Squat
*EMOM: 7 Bell Facing Burpee
*WT: 24/16kg
*Rx+: 32/20kg
*Score: ALL KB REPS