Blue Ridge CrossFit – CrossFit Instructional “FOXTROT” Cycle: | Block 2 Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength Wide Grip Bent Over Row (3×6/75%) (12m) Wide Grip Bent Over Row (1xME/50%) (Unbroken) Weightlifting Complex 1 High Hang Power Clean + 1 Mid Hang Power Clean + 1 Power Clean Complex (Weight) HHPC + MHPC + PC Work up to heavy complex (5×1/Climbing) (E75s)*Record heaviest successful set Metcon Metcon (Time) For Time 21-15-09 Floor Press 155/95# Jumping Lunge L/R=1*CAP: (8m)