WOD

Blue Ridge CrossFit – CrossFit Group Warm-up Snow Burpees 🙂 Conditioning Partner WOD (Teams of 2) Metcon (AMRAP – Rounds and Reps) (30m) 10 Pullups 20 Pushups 30 Air-Squats *E3MOM: 20 Floor Press/2 0 Back Squat*Alternate the E3MOM exercises: ( 1st RD FP, 2nd RD BS, 3rd RD FP…etc) *WT: 135/95# *Rx+: Vest: 20/14# *1 Athlete works 1 Athlete rests YOGA (16m) Restorative.

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: 30/15,30/15,30/60 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Shoulder Press (3xME/[email protected]/.50BW ) Dumbell-Upright Row (3xME/30s@MW) WT: Max Weight (AHAP) Box Jumps (3xME/30s) HT: Athlete Choice Instructional Rest: (5m) Transition Strength/Conditioning CIRCUIT: 30/15,30/15,30/60 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Back Rack Lunge (3xME/30s@BW/.75BW) Weighted Hip Extension (Bridge) (3xME/30s@MW) WT: Max Weight (AHAP) Jump Rope (3xME/30s) *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: 30/15,30/15,30/60 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Shoulder Press (3xME/[email protected]/.50BW ) Dumbell-Upright Row (3xME/30s@MW) WT: Max Weight (AHAP) Box Jumps (3xME/30s) HT: Athlete Choice Instructional Rest: (5m) Transition Strength/Conditioning CIRCUIT: 30/15,30/15,30/60 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Back Rack Lunge (3xME/30s@BW/.75BW) Weighted Hip Extension (Bridge) (3xME/30s@MW) WT: Max Weight (AHAP) Jump Rope (3xME/30s) *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: 30/15,30/15,30/60 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Shoulder Press (3xME/[email protected]/.50BW ) Dumbell-Upright Row (3xME/30s@MW) WT: Max Weight (AHAP) Box Jumps (3xME/30s) HT: Athlete Choice Instructional Rest: (5m) Transition Strength/Conditioning CIRCUIT: 30/15,30/15,30/60 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Back Rack Lunge (3xME/30s@BW/.75BW) Weighted Hip Extension (Bridge) (3xME/30s@MW) WT: Max Weight (AHAP) Jump Rope (3xME/30s) *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: 30/15,30/15,30/60 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Shoulder Press (3xME/[email protected]/.50BW ) Dumbell-Upright Row (3xME/30s@MW) WT: Max Weight (AHAP) Box Jumps (3xME/30s) HT: Athlete Choice Instructional Rest: (5m) Transition Strength/Conditioning CIRCUIT: 30/15,30/15,30/60 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Back Rack Lunge (3xME/30s@BW/.75BW) Weighted Hip Extension (Bridge) (3xME/30s@MW) WT: Max Weight (AHAP) Jump Rope (3xME/30s) *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: 30/15,30/15,30/60 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Shoulder Press (3xME/[email protected]/.50BW ) Dumbell-Upright Row (3xME/30s@MW) WT: Max Weight (AHAP) Box Jumps (3xME/30s) HT: Athlete Choice Instructional Rest: (5m) Transition Strength/Conditioning CIRCUIT: 30/15,30/15,30/60 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Back Rack Lunge (3xME/30s@BW/.75BW) Weighted Hip Extension (Bridge) (3xME/30s@MW) WT: Max Weight (AHAP) Jump Rope (3xME/30s) *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: 30/15,30/15,30/60 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Shoulder Press (3xME/[email protected]/.50BW ) Dumbell-Upright Row (3xME/30s@MW) WT: Max Weight (AHAP) Box Jumps (3xME/30s) HT: Athlete Choice Instructional Rest: (5m) Transition Strength/Conditioning CIRCUIT: 30/15,30/15,30/60 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Back Rack Lunge (3xME/30s@BW/.75BW) Weighted Hip Extension (Bridge) (3xME/30s@MW) WT: Max Weight (AHAP) Jump Rope (3xME/30s) *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 Metcon Metcon (AMRAP – Rounds and Reps) CIRCUIT: 60/30s | 4rds TSTR 45/35# Plank OH Reverse Lunge 45/35# L/R=2 Hollow Hold Rx+: 75/55# Core Metcon (AMRAP – Reps) SL Hanging L-Sit Raise (1xME/3m)L/R=2