LIMA | Week 3

Blue Ridge CrossFit – CrossFit

Warm-up

Weightlifting

High-Hang Snatch (1×4/67.5% | 1×3/72.5% | 1×2/82.5%)

E2MOM

Mid-Hang snatch (1×3/72.5% | 1×2/77.5% | 1×1/82.5%)

2nd Pull Position
E2MOM

Squat Snatch (6×1/Climbingto MW | Starting @ 65-70%)

Every 90s

*3m Transition

Metcon

Metcon (AMRAP – Rounds and Reps)

(7m)

7 Front Squat 135/95#

7 HSPU
Rx+:

185/120#

*WT: 50%