WOD

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) (28m) 100m 2A Farmer Walk 50m 1A Farmer Carry 10 SA KB Squat Clean L/R=2 10 2A KB Floor Press 10 KB Russian Twist L/R=2 *15 Pushup 20 Air Squat Every 25m on FW & FCWT: 24/16kg YOGA Restorative Yoga (16m)

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 (4×4/80,80,85,85% | E2MOM) Conditioning Metcon (Weight) Bench Press: ME/2m@50%Compare to Week 2 Metcon Metcon (AMRAP – Rounds and Reps) (18m) 10 Rds of “CINDY” (BUY-IN) Then: With remaining time: (AMRAP) 5 Deadlift 225/155# 10 Strict DB Shoulder Press 55/35# 15 Vup

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 Weightlifting Muscle Snatch (6×3/Climbing from 65%) E60s Power Snatch (4×3/Climbing from 65%) E75s Squat Snatch (4×3/Climbing from 65%) E90s Strength Bent Over Row (4×4/80,80,85,85% | E2MOM) Conditioning Metcon (Weight) Bent Over Row: ME/2m@50%*Compare to week 2

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 Back Squat (4×4/780,80,85,85% | E2MOM) Conditioning Metcon (Weight) BACKSQUAT: ME/2m@50%*Compare to week 1 Metcon Metcon (AMRAP – Rounds and Reps) (17m) 150m MB Run 20/14# 5 T2B + C2B 10 DB Goblet Squat 55/35# 15 DB SA Floor Press 55/35#

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 Weightlifting Muscle Clean (6×3/Climbing from 65%) E60s Power Clean (5×3/Climbing from 65%) E75s Squat Clean (4×3/Climbing from 65%) E90s Strength Shoulder Press (4×4/80,80,85,85% | E2MOM) Conditioning Metcon (Weight) Shoulder Press ME/2m@50%*Compare to week 2

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 | Partner WOD Metcon (3 Rounds for reps) CIRCUIT | 60/60 | 3rds Max Cal Bike TSTR 95/65# Max Cal Row G2OH 95/65# Box Jump 24/20″*1m Work / 1m Rest. *1 athlete works, both athletes rest

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 (4×6/70/70/75/75% | E2MOM) Conditioning Metcon (Weight) Bench Press: ME/2m@50%Compare to Week 1 Metcon Metcon (Time) 24-21-18 SDHP 95/65# HSPURx+: 135/95# WT: 50% of SDHP 1RM CAP: (10m)

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 | (Partner WD) Metcon (AMRAP – Rounds and Reps) (10m) 2 Hang Clean 135/95# 3 Clean 4 Front Squat 10 Bar Facing Burpee Rest: (4m) (10m) 2 Hang Snatch 115/75# 3 Snatch 4 Overhead Squat 10 Bar Over BurpeeWT: Start 50% of Clean 1RM *1 Athlete working