UNIFORM | Day 2 | Block 1

Blue Ridge CrossFit – CrossFit

Instructional

“UNIFORM” Cycle, Block 1 will include TEMPO/Paused Strength components, Olympic Lifting and Skill Transfer accompanied by Constantly Varied Metabolic conditioning.

Warm-up

Skill Transfer

Snatch Work

Weightlifting

High Hang Muscle Snatch (5×3/60% | Climbing to MW)

E60s

High Hang Power Snatch (5×3/60% | Climbing to MW)

E75s

High Hang Squat Snatch (5×3/60% | Climbing to MW)

E90s

Transition: (3m)

Conditioning

Metcon (Time)

21-15-09

OHS 95/65#

SDHP 95/65#
Rx+: 115/75#

WT: 40-45% of OHS 1RM

CAP: (6m)