WOD

Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Metcon Metcon (AMRAP – Rounds and Reps) (6m) AMRAP 6 Pwr Snatch 135/95# 12 MB Forward Lunge L/R=2 Rest: (4m) (6m) AMRAP 6 OHS 115/75# 12 MB ABmat Situp Rest: (4m) (6m) AMRAP 6 Squat Snatch 95/65# 12 MB Burpee Rx+: Start 155/105# BB: (50%) of OHS 1RM MB: 20/14# Core Conditioning (AMRAP – Reps) Vup + SL Vup (L/R) (1xME/3m)*Score: Vup ONLY

Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 40/25, 40/25, 40/80s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Bench Press (1xME/40s@WK 2 WT) *Use WT from week 2 Dumbbell Curls (3x40s@MW) WT: Athlete Choice (AHAP) Box Jumps (3xME/40s) HT: Athlete Choice Instructional Rest: (6m) Transition Strength/Conditioning CIRCUIT: 40/25, 40/25, 40/80s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Back Squat (3xME/40s@WK 3 WT) *Use WT from Week 2 Goblet Cossack Squat (3xME/40s@MW (L/R=1)) WT: Athlete Choice (AHAP) Jump Rope (3xME/40s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)

Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 40/25, 40/25, 40/80s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Bench Press (1xME/40s@WK 2 WT) *Use WT from week 2 Dumbbell Curls (3x40s@MW) WT: Athlete Choice (AHAP) Box Jumps (3xME/40s) HT: Athlete Choice Instructional Rest: (6m) Transition Strength/Conditioning CIRCUIT: 40/25, 40/25, 40/80s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Back Squat (3xME/40s@WK 3 WT) *Use WT from Week 2 Goblet Cossack Squat (3xME/40s@MW (L/R=1)) WT: Athlete Choice (AHAP) Jump Rope (3xME/40s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)

Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 40/25, 40/25, 40/80s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Bench Press (1xME/40s@WK 2 WT) *Use WT from week 2 Dumbbell Curls (3x40s@MW) WT: Athlete Choice (AHAP) Box Jumps (3xME/40s) HT: Athlete Choice Instructional Rest: (6m) Transition Strength/Conditioning CIRCUIT: 40/25, 40/25, 40/80s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Back Squat (3xME/40s@WK 3 WT) *Use WT from Week 2 Goblet Cossack Squat (3xME/40s@MW (L/R=1)) WT: Athlete Choice (AHAP) Jump Rope (3xME/40s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)

Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 40/25, 40/25, 40/80s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Bench Press (1xME/40s@WK 2 WT) *Use WT from week 2 Dumbbell Curls (3x40s@MW) WT: Athlete Choice (AHAP) Box Jumps (3xME/40s) HT: Athlete Choice Instructional Rest: (6m) Transition Strength/Conditioning CIRCUIT: 40/25, 40/25, 40/80s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Back Squat (3xME/40s@WK 3 WT) *Use WT from Week 2 Goblet Cossack Squat (3xME/40s@MW (L/R=1)) WT: Athlete Choice (AHAP) Jump Rope (3xME/40s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)

Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 40/25, 40/25, 40/80s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Bench Press (1xME/40s@WK 2 WT) *Use WT from week 2 Dumbbell Curls (3x40s@MW) WT: Athlete Choice (AHAP) Box Jumps (3xME/40s) HT: Athlete Choice Instructional Rest: (6m) Transition Strength/Conditioning CIRCUIT: 40/25, 40/25, 40/80s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Back Squat (3xME/40s@WK 3 WT) *Use WT from Week 2 Goblet Cossack Squat (3xME/40s@MW (L/R=1)) WT: Athlete Choice (AHAP) Jump Rope (3xME/40s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)

Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 40/25, 40/25, 40/80s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Bench Press (1xME/40s@WK 2 WT) *Use WT from week 2 Dumbbell Curls (3x40s@MW) WT: Athlete Choice (AHAP) Box Jumps (3xME/40s) HT: Athlete Choice Instructional Rest: (6m) Transition Strength/Conditioning CIRCUIT: 40/25, 40/25, 40/80s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Back Squat (3xME/40s@WK 3 WT) *Use WT from Week 2 Goblet Cossack Squat (3xME/40s@MW (L/R=1)) WT: Athlete Choice (AHAP) Jump Rope (3xME/40s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)

Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 40/25, 40/25, 40/80s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Bench Press (1xME/40s@WK 2 WT) *Use WT from week 2 Dumbbell Curls (3x40s@MW) WT: Athlete Choice (AHAP) Box Jumps (3xME/40s) HT: Athlete Choice Instructional Rest: (6m) Transition Strength/Conditioning CIRCUIT: 40/25, 40/25, 40/80s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Back Squat (3xME/40s@WK 3 WT) *Use WT from Week 2 Goblet Cossack Squat (3xME/40s@MW (L/R=1)) WT: Athlete Choice (AHAP) Jump Rope (3xME/40s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)