UNIFORM | Day 4 | 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

Clean Work

Weightlifting

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

E60s

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

E75s

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

E90s

Transition: (3m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(7m)

5 ManMaker 35/20#

5 Bar Muscleup