Blue Ridge CrossFit – CrossFit
Strength: Concentration on Hypertrophy and muscle endurance.
Olympic Lifting: Technique and progressive overload.
Stamina: Empahsis on Phosphogen pathway (Sprintwork)
Bench Press (3×7/65%
1xME/50% (Compare to week 1))
1 Mid Hang Muscle Snatch + 1 Mid Hang Snatch Clean + 1 Mid Hang Squat Snatch
MHMS + MHPS + MHSS
Work up to heavy complex
*Record heaviest successful set
6 G2OH 95/65#
8 Box Jump Over 24/20″