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

https://sneakers4good.com

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