HOTEL | Block 3 | Week 9

Blue Ridge CrossFit – CrossFit

Instructional

Block 3: (Week 9)

Final BLOCK of “HOTEL” Cycle

Strength:

Re-integrate Pressing and Pulling

Olympic Lifting:

Integration of the “Jerk”

Conditioning:

Constantly Varied

Warm-up

Strength

Back Squat (3×5/77.5%)

(12m)

Gymnastics

CIRCUIT: 35/65 | 3rds

L-Sit Raises (Pullup Bar) (3xME/35s)

Rest: (60s) Between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

(12m)

50 Double-Under

12 AKS

10 KB PushPress 5L/5R

8 T2B

50m SA Farmer Carry