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 (3×9/55%
1xME/50% (Compare to week 3))
1 Muscle Snatch + 1 Power Snatch + 1 Squat Snatch
MS + PS + SS
Work up to heavy complex
*Record heaviest successful set
3 G2S 95/65#
3 S2OH 95/65#
6 Bar Over Burpee