KILO (Benchmark Week)

Blue Ridge CrossFit – CrossFit

Instructional

*Benchmark week. Final week of “KILO” cycle. (26 Dec.-31 Dec.) To include Weightlifting/Powerlifting & Metabolic markers.

**Must have judge on all 1RM attempts

*** “LIMA” cycle to commence 02 Jan.)

Warm-up

Benchmark Olympic Lifting

Split Jerk (Establish 1RM)

*10m

Benchmark/Strength

Back Squat (Establish 1RM)

*14m

*4m Transition

Metcon

Metcon (Time)

10,9,8,7,6…1

Pushup

Floor Press 135/95#

Pullup

Deadlift 135/95#
Rx+:

155/75#