“HELENE” | Block 3 | Week 11

Announcements

Holiday Schedule:

*Christmas:
Monday, 23 Dec: Normal Schedule
Tuesday, 24 Dec: (Christmas eve) 0900
Wednesday, 25 Dec: (Christmas Day) No scheduled classes
Thursday, 26 Dec: 0900
Friday, 27 Dec: 0900
Saturday, 28 Dec; 0900
*New Years:
Monday, 30 Dec: (Normal Schedule)
Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200
Wednesday, 01 Jan: (New Years Day) 0900

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Back Squat (4×4/90% | 1xME/70%)

(16m)

*Compare to Wk 10

Metcon

Metcon (AMRAP – Rounds and Reps)

(4m) AMRAP

4 Hang Cleans

4 SDHP

4 BFB

Rest: (4m)

(4m) AMRAP

4 Hang Clean & Jerk

4 TSTR

4 BOB
WT: 95/65# (50% of Snatch 1RM)

Rx+: 135/95#