WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Speed Drills: *Focus is on speed off the deck. (EXPLOSIVE POWER) Bench Press (12×1/Climbing from 50%) E75s Work to a heavy single Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (3m) 6 Jumping Lunge L/R= 2 6 Clapping Pushup *REST: (3m) (4m) 8 Box Jump 24/20″ 8 Incline Power Pushup *REST: (4m) (5m) 10 Stepup 30/24″ 10 HR Pushup

Blue Ridge CrossFit – CrossFit Final day of Block 1 Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (AMRAP – Reps) (24m) Running clock 100 MB ABmat Situp 20/14# 75 MB Air Squat 50 MB Pushup 25 MB Pullup (Buy-in) Then: With remaining time: AMRAP 5 Hang Clean 5 Jerk 5 C&J 135/95#*During “Buy-in” BOTH athletes working. (1 Holds plank while other performs movements) **During “AMRAP” ONE athlete working. ***Score: Total reps of AMRAP ONLY.

Blue Ridge CrossFit – CrossFit Warm-up Strength Pendlay Row (8×4/75% | E80s) Transition: (3m) Weightlifting Metcon (4 Rounds for weight) E60s: (4rds) 3 OHS 70% E70s: (4rds) 2 Pressing Snatch Balance 75% E75s: (4rds) 3 Hang Power Snatch 70% E80s: (4rds) 2 Hang Squat Snatch 80%

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (8×4/75% | E80s) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) A) AMRAP (5m) 10 WallBall Shot 10 MB Reverse Lunge L/R=2 *REST: (4m) B) AMRAP (4m) 8 MB Clean 8 MB Front Lunge *REST: (3m) C) AMRAP (3m) ME MB BurpeeMB: 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (8×4/75%) E80s Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) CIRCUIT | 4m/1m | 4rds AMRAP 8 SA DB Hang Snatch L/R=2 6 SA DB Wtd Stepup (Suitcase) 24/20″ L/R=2 4 SA DB TSTR L/R=2*WT: 55/35# *Pick up each RD where you left off

Blue Ridge CrossFit – CrossFit Warm-up Conditioning LET’S LIFT 😉 Teams of 2 (Partner WOD) Metcon (Weight) (11m) MW Bench PressRest: (3m) Metcon (Weight) (9m) MW DeadliftRest: (4m) Metcon (Weight) (8m) MW Clean*Weight on all movememnts athlete choice. Score TOTAL weight moved each station. *1 Athlete moving at a time. (Mulitiple bars can be used)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 50 Reps Of Each. 25lbs Vest. 60lbs SandbagBurpee Pull Ups Cleans & Throws Ground To OH Thruster Lunges Get Ups Finish With 800m Farmers Walk

Blue Ridge CrossFit – CrossFit Warm-up Strength Push Press (8×3/80% | E75s) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (12m) 12 Russian Twist 24/16kg L/R=2 12 SA Hang Squat Clean 24/16kg L/R=2 12 Box Jump 24/20″