WOD

Blue Ridge CrossFit – CrossFit Instructional Warm-up Strength (12m) Close Grip Bench Press (3×5/80%) Close Grip Bench Press (1xME/50%) Unbroken Weightlifting COMPLEX: (5×1/Climbing) (E75s) High Hang Power Snatch + Mid Hang Power Snatch + Low Hang Power Snatch Metcon (Weight) HHPS + MHPS + LHPSRecord heaviest complex Metcon Metcon (AMRAP – Reps) (5m) ME AKS 32/20kg *EMOM: 5 Burpee Over Bell *Rx+: Vest 20/14# *Score: KBS ONLY

Blue Ridge CrossFit – CrossFit Instructional Final Block of “FOXTROT Cycle” STRENGTH: Auxiliary Power lifts. WEIGHTLIFTING: Progressive Olympic lifting CONDITIONING: Constantly Varied Warm-up Strength (14m) Romanian Deadlift (RDL) (3×5/80%) Romanian Deadlift (RDL) (1xME/50%) (Unbroken) Metcon Metcon (4 Rounds for reps) CIRCUIT: 30/30 CAL Row HSW CAL Bike MB Stepup 20/14# | 24/20″ | L/R=2

Blue Ridge CrossFit – CrossFit Instructional Final Block of “FOXTROT Cycle” STRENGTH: Auxiliary Power lifts. WEIGHTLIFTING: Progressive Olympic lifting CONDITIONING: Constantly Varied Warm-up Strength (12m) Reverse Grip Bent Over Row (3×5/80%) Reverse Grip Bent Over Row (1xME/50%) Unbroken set Weightlifting COMPLEX: 1 Push Press + 2 Push Jerk Metcon (Weight) 1 PP + 2PJ (5×1/Climbing) (E75s) Metcon Metcon (AMRAP – Reps) (5m) ME Devils Press 55/35# *EMOM: 8 Pistol Squat L/R=2 *Score: the DP reps ONLY

Blue Ridge CrossFit – CrossFit Instructional Final Block of “FOXTROT Cycle” STRENGTH: Auxiliary Power lifts. WEIGHTLIFTING: Progressive Olympic lifting CONDITIONING: Constantly Varied Warm-up Strength (14m) Overhead Squat (3×5/80%) Overhead Squat (1xME/50%) Metcon Metcon (AMRAP – Rounds and Reps) (20m) “CINDY” (With a twist) *Progressive Clean after each rd 185/120#*Start Clean at 1rep then add a rep each Rd. (ie. Rd1/1rep, Rd2/2reps, Rd3/3reps etc.) WT: 70% of Clean 1RM

Announcements THANKSGIVING Holiday schedule: Wednesday, 22 Nov.: All classes scheduled Thursday, 23 Nov (Thanksgiving day): 0900 Friday, 24 Nov: No scheduled classes Saturday, 25 Nov.: No scheduled classes Blue Ridge CrossFit – CrossFit Warm-up Metcon Teams of 2 | Partner WOD “Grateful Gobbler” (Thanksgiving) (AMRAP – Rounds and Reps) (Teams of 2 | Partner WOD) (26m) 16 Goblet Squat 24/16kg 21 MB Burpee Slam 20/14# 16 T2B 21 WallBall Shot 20/14# *50m MB Run after each station . ( 1 Athlete works/ BOTH athletes run) *Rx+: with Body Armor/Vest/RuK 20/14#

Announcements THANKSGIVING Holiday schedule: Wednesday, 22 Nov.: All classes scheduled Thursday, 23 Nov (Thanksgiving day): 0900 Friday, 24 Nov: No scheduled classes Saturday, 25 Nov.: No scheduled classes Blue Ridge CrossFit – CrossFit Instructional “FOXTROT” Cycle: | Block 2 (Final week of Block) This week will condense strength and weightlifting to accommodate for the Thanksgiving schedule Warm-up Strength (14m) Front Rack Forward Lunge (3×8/65% (8L/8R)) Front Rack Forward Lunge (1xME/50% (Alternating)) Unbroken (Compare to week 7) Metcon

Announcements THANKSGIVING Holiday schedule: Wednesday, 22 Nov.: All classes scheduled Thursday, 23 Nov (Thanksgiving day): 0900 Friday, 24 Nov: No scheduled classes Saturday, 25 Nov.: No scheduled classes Blue Ridge CrossFit – CrossFit Instructional “FOXTROT” Cycle: | Block 2 (Final week of Block) This week will condense strength and weightlifting to accommodate for the Thanksgiving schedule Warm-up Strength (14m) Front Rack Forward Lunge (3×8/65% (8L/8R)) Front Rack Forward Lunge (1xME/50% (Alternating)) Unbroken (Compare to week 7) Metcon Metcon (AMRAP – Rounds and Reps) (24m) 50 Double Under 40 MB Flutter Kick L/R=1 20/14# 30 Air Squat 20 Pushup 10 PullupRx+: Body /armor/Vest/Ruk: 20/14#

Announcements THANKSGIVING Holiday schedule: Wednesday, 22 Nov.: All classes scheduled Thursday, 23 Nov (Thanksgiving day): 0900 Friday, 24 Nov: No scheduled classes Saturday, 25 Nov.: No scheduled classes Blue Ridge CrossFit – CrossFit Instructional “FOXTROT” Cycle, Block 2: Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength (14m) Front Squat (3×8/65% ) Strength (12m) Wide Grip Bench Press (3×8/65%) Wide Grip Bench Press (1xME/50% | Unbroken) Compare to week 7 Weightlifting COMPLEX: 1 Power Clean + 1 Squat Clean COMPLEX (Weight) (5×1/Climbing) (E75s) 1PC + 1 SCClimbing to heavy complex Record heaviest successful complex Front Squat (1xME/50%) Unbroken (Compare to week 7)