Blue Ridge CrossFit – CrossFit
Strength: Concentration on Hypertrophy and muscle endurance.
Olympic Lifting: Technique and progressive overload.
Stamina: Empahsis on Phosphogen pathway (Sprintwork)
Bent Over Row (3×9/55%
1xME/50% (Compare to Week 3))
Bent Over Row (Final week, record ME unbroken set)
1 Low Hang Muscle Clean + 1 Low Hang Power Clean + 1 Low Hang Squat Clean
MC + PC + SC
Work up to heavy complex
*Record heaviest successful set
Metcon (AMRAP – Rounds and Reps)
6 Cluster 95/65#