WOD

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Partner WOD (Teams of 2) Metcon (AMRAP – Rounds and Reps) (20m) 40 Double Under 20 MB Pushup 15 Pullup 10 Clean 135/95#1 Athlete Wirkung at a time *BOTH athletes perform 3 Burpee each transition

Blue Ridge CrossFit – CrossFit Warm-up Strength Wide Grip Bench Press (4×8/65,65,70,70%) E2m Conditioning Wide Grip Bench Press (Weight) ME/2m @ 50% CIRCUIT (AMRAP – Rounds and Reps) Rest: (2m) between Rounds2m/2m | 3rds 2 TGU 1L/1R Then with remaining time: AMRAP: 9 WallBall Shots 6 MB Lateral Hop L/R=2 3 Burpee 2 Bar

Blue Ridge CrossFit – CrossFit Warm-up Benchmark Olympic Lifting Athlete has (18m) total to workup to 1RM in all lifts Mid-Hang Muscle Clean (Work up to 1RM) Mid-Hang Power Clean (Workup to 1RM) Mid-Hang Squat Clean (Work up to 1RM) Strength Barbell-Upright Row (4×8/65,65,70,70%) E2m Conditioning Metcon (Weight) Upright Row: (ME/2m @ 50%)

Blue Ridge CrossFit – CrossFit *Final day of Block 1 of “BRAVO” Cycle Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (AMRAP – Rounds and Reps) (24m) 300 Double Under 150 Leg Toss 100 Air Squat 75 Amat Situp 50 Pushup 25 Pullup (BUY-IN) Then: (With remaining time: AMRAP 15 Deadlift 09 Power Clean 06 S2OH*WT: 155/105# **40% of DL 1RM ***1 Athlete working at a time

Blue Ridge CrossFit – CrossFit “BRAVO” Cycle. This Block will concentrated to time based strength components and Olympic lifting segments. The general emphasis is strength and OLY skill development. Warm-up Strength Bench Press (4×2/85,85,90,90% | E2MOM) Conditioning Metcon (Weight) Bench Press: ME/2m@50%Compare to Week 3 Metcon Metcon (No Measure) CIRCUIT: 40/20 | 4rds SL RDL (L) Amat Situp SL RDL (R) Wtd Hip BridgeWT: Athlete choice

Blue Ridge CrossFit – CrossFit Warm-up Benchmark Olympic Lifting Athlete has (18m) total to workup to 1RM in all lifts High Hang Muscle Snatch (Work up to 1RM) High Hang Power Snatch (Workup to 1RM) High Hang Squat Snatch (Work up to 1RM) Strength Bent Over Row (4×2/85,85,90,90%) E2m Conditioning Metcon (Weight) Bent Over Row: (ME/2m @ 50%)Compare to week 3

Blue Ridge CrossFit – CrossFit Warm-up Benchmark Olympic Lifting Athlete has (18m) total to workup to 1RM in all lifts High Hang Muscle Clean (Work up to 1RM) High Hang Power Clean (Workup to 1RM) High Hang Squat Clean (Work up to 1RM) Strength Shoulder Press (4×2/85,85,90,90%) E2m Conditioning Metcon (Weight) SHOULDER PRESS: (ME/2m @ 50%)Compare to week 3

Blue Ridge CrossFit – CrossFit “BRAVO” Cycle. This Block will concentrated to time based strength components and Olympic lifting segments. The general emphasis is strength and OLY skill development. Strength Warm-up Deadlift (4×2/85,85,90,90% | E2MOM) Conditioning Metcon (Weight) Deadlift: ME/2m@50%*Compare to week 3 Metcon Metcon (AMRAP – Rounds and Reps) (10m) 10 Wall ball Shot 20/14# 10 Pullup*5 Box jump EMOM