GOLF | Block 2 | Week 7

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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

Bench Press (5×6/80%)

(15m)

Metcon

Metcon (AMRAP – Reps)

CIRCUIT: 3m/2m | 4rds

Rd1:

100m Run (Buy-in)

Then:

ME SA KB Farmer Carry:

Rd2:

125m Run (Buy-in)

Then:

ME SA KB Farmer Walk

Rd3:

150m Run (Buy-in)

Then:

ME Burpee Over Bell

Rd4:

175m Run (Buy-in)

Then:

ME 2A KB Squat Clean
WT: 32/20kg

Rx+: Vest: 20/14#