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 (3×8/60%
1xME/50% (Compare to week 2))
1 Low Hang Muscle Snatch + 1 Low Hang Snatch Clean + 1 Low Hang Squat Snatch
LHMS + LHPS + LHSS
Work up to heavy complex
*Record heaviest successful set
6 Cluster 95/65#
8 Ring Dips