WOD

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 Deadlift (4×8/65/65/70/70% | E2MOM) Conditioning Metcon (Weight) Deadlift: ME/2m@50% Metcon Metcon (AMRAP – Rounds and Reps) (10m) 5 Hang Snatch 95/65# 10 OHS 95/65# 15 Jumping Air Squat Over BarRx+: 135/95# WT: 50% of Snatch 1RM

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (Time) 30 S2OH 135/95# 300m Run 30 Snatch 155/105# 300m Run 30 Clean 185/120# 300m RunCAP: (24m) 1 Athlete working at a time

Blue Ridge CrossFit – CrossFit Final week of “ALPHA” Cycle Instructional Final week of “ALPHA” Cycle. (Deload Week) Athletes will establish 6Rep Max on all Powerlifting movements. Warm-up Benchmark/Strength Shoulder Press (Establish 6RM) Wide Grip Shoulder Press (Establish 6RM) Close Grip Shoulder Press (Establish 6RM) (24m) *All 1RM attempts must have judge or video submission

Blue Ridge CrossFit – CrossFit Final week of “ALPHA” Cycle Instructional Final week of “ALPHA” Cycle. (Deload Week) Athletes will establish 6Rep Max on all Powerlifting movements. Warm-up Benchmark/Strength Deadlift (Establish 6RM) Sumo Deadlift (Establish 6RM) Close Stance Deadlift (Establish 6RM) (34m) *All 1RM attempts must have judge or video submission

Blue Ridge CrossFit – CrossFit Final week of “ALPHA” Cycle Instructional Final week of “ALPHA” Cycle. (Deload Week) Athletes will establish 6Rep Max on all Powerlifting movements. Warm-up Benchmark/Strength Bent Over Row (Establish 6RM) Wide Grip Bent Over Row (Establish 6RM) Close Grip Bent Over Row (Establish 6RM) (27m) *All 1RM attempts must have judge or video submission

Blue Ridge CrossFit – CrossFit Warm-up Strength Close Grip Shoulder Press (4×6/75%) (8m) Transition: (3m) Conditioning Metcon (AMRAP – Reps) CIRCUIT: 120/60 ME Pushup ME Situp ME Strict Pullup ME Reverse Lunge L/R=2 *200m Buy-in each rd. THEN, with remaining time: Complete AMRAP of prescribed gymnastic movement

Blue Ridge CrossFit – CrossFit Warm-up Strength () Overhead Squat (4×6/75%) (14m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (20m) 300m Farmer Walk 32/20kg *15 Pushup + 25 Air Squat Every 50m (Buy-in) Then: With remaining time: AMRAP 10 Pullup 10 RKS 10 Suitcase DL 5L/5R

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Deadlift (4×6/75%) (14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (12m) 6 Skater Bound L/R=1 12 WBS 18 MB Chest Slam 24 Double UnderWT: 20/14#