“HELENE” | Block 3 | Week 12 (Final Week)

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

Instructional

Block 3 (Final Block)

*Final Week of the “HELENE” Cycle

(Strength Components will be condensed to accommodate for the Christmas Holiday schedule)

“BENCHMARK Week” Begins Monday, December 30

Warm-up

Strength

(34m)

Bench Press (4×5/85% | ME/70%
)

*ME: Compare to Week 10

Back Squat (4×5/85% | 1xME/70%)

*ME: Compare to WK 11

Gymnastics

Dead Hang (Time)

1xME