LIMA | Day 1

Blue Ridge CrossFit – CrossFit

Warm-up

Instructional

“LIMA” Cycle Overview:

This cycle will include more Strength (Powerlifting) during the 1st segment, coupled with more complex weightlifting (Olympic Lifting) Components.

Gymnastic Skill components will be integrated 2nd segment leading into the open.

Once the open commences (Late Feb.) Strength and heavier lifting METCONS will be integrated early in the week followed by bodyweight and cardio respiratory conditioning (Final 5 weeks)

Weightlifting

High Hang Power Snatch (1×3/65% | 1×3/70% | 1×3/80%)

(3rd Pull)
*Run as E2MOM (6m)

Mid-Hang snatch (1×2/65% | 1×2/70% | 1×2/80%)

2nd Pull Position
*Run as E2MOM (6m)

Low hang snatch (6×1/Climbing to MW (Start @ 65-70%))

*Below the knee

*Every 90s (9m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(7m)

7 SA KB TSTR (Thruster) 24/16kg (R)

7 KBS (Snatch) 24/16kg (R)

7 SA KB TSTR (L)

7 KBS (L)
*Rx+: 32/20kg

*KBS: Hardstyle (Swinging)

*GO FAST. GO HARD