HOTEL | Block 3 | Week 9

Blue Ridge CrossFit – CrossFit

Instructional

Block 3: (Week 9)

Final week of HOTEL Cycle

Strength:

Re-integrate Pressing and Pulling

Olympic Lifting:

Integration of the “Jerk”

Conditioning:

Constantly Varied

Warm-up

Strength

Bench Press (3×5/77.5%)

(12m)

Gymnastics

CIRCUIT: 35/65 | 3rds

Strict Pull Up (3xME/35s)

Rest: (65s) Between sets

Metcon

Metcon (Time)

(4RFT)

8 Hang Clean 135/95#

6 Front Squat

12 Box Jump Burpee 24/20″
*WT: (45-50%) of Clean 1RM

*CAP: (12m)