FOXTROT | Block 3 | Week 9

Blue Ridge CrossFit – CrossFit

Instructional

Final Block of “FOXTROT Cycle”

STRENGTH: Auxiliary Power lifts.

WEIGHTLIFTING: Progressive Olympic lifting CONDITIONING: Constantly Varied

Warm-up

Strength

(12m)

Reverse Grip Bent Over Row (3×5/80%)

Reverse Grip Bent Over Row (1xME/50%)

Unbroken set

Weightlifting

COMPLEX:

1 Push Press + 2 Push Jerk

Metcon (Weight)

1 PP + 2PJ

(5×1/Climbing)
(E75s)

Metcon

Metcon (AMRAP – Reps)

(5m)

ME Devils Press 55/35#
*EMOM: 8 Pistol Squat L/R=2

*Score: the DP reps ONLY