HOTEL | Block 3 | Week 9

Blue Ridge CrossFit – CrossFit

Instructional

Block 3: (Week 9)

Final BLOCK of Cycle

Strength:

Re-integrate Pressing and Pulling

Olympic Lifting:

Integration of the “Jerk”

Conditioning:

Constantly Varied

Warm-up

Strength

Bent Over Row (3×5/75%)

(8m)

Gymnastics

CIRCUIT: 30/60 | 3rds

Declined Pushup (3xME/30s)

Rest: (60s) Between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

With an (18m) Running Clock:

800m Run (Buy-in)

Then: With remaining time:

AMRAP:

14 WallBall Shots

40′ MB Lunges

10 Pike Pushups

40 Alt MB Toe /tap L/R=2

6 MB Strict Hanging Knee Raise
MB: 20/14#

Rx+: Vest 20/14#