GOLF | Block 2 | Week 6

Announcements

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Blue Ridge CrossFit – CrossFit

Instructional

“GOLF” Cycle | Block 2

Strength Components will be periodized of %’s

Week 1: 3×12/50%

Week 2: 4×8/70%

Week 3: 5×6/80%

Week 4: 3×5/85%

*IMPORTANT : Athletes DO NOT max out or exceed prescribed %’s.

Warm-up

Strength

Romanian Deadlift (RDL) (4×8/70%)

Metcon

Kettlebell Work (Weight)

Circuit: 30/15 | 2rds

SA RKS

SA Hang Clean

SA Front Rack Reverse Lunge

SA Front Squat

*Then:

FLOW:

Circuit: 60/60 | 4rds | L/R/L/R
WT: Athlete choice

Score: Flow ONLY