Blue Ridge CrossFit – CrossFit Warm-up Strength Box Squat (5×5/75%) (14m) Transition: (2m) Accessory Hammer Curl (2xME/60s) Metcon Metcon (Time) 50 Double-Under 05 Cluster 40 DU 04 CLSTR 30 DU 03 CLSTR 30 DU 02 CLSTR 10 DU 01 CLSTWT: 135/95# CAP: (9m)
WOD
5
Mar
Rest Day
Blue Ridge CrossFit – HDS-Hybrid Athlete
4
Mar
H140
Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Mile Ruck. 35lbs RuckEvery Mile 12 Press Ups 90 Secs Plank 20 Squats 90Secs Squat Hold 30 OH Walking Lunges
Blue Ridge CrossFit – CrossFit Warm-up Strength Back Rack Reverse Lunge (5×5/75% | 5L/5R) *(14m) *Transition: (2m) Accessory Dumbell Lateral Delt Raise (2xME/60s) Rest: (60s) between sets Transition: (2m) Core Metcon (No Measure) TABATA | 20/10 | 5rds Inclined Side Plank Raise R Inclined Side Plank Raise L Windmill L Windmill R Russian TwistWT: Athlete Choice
3
Mar
CROSSFIT OPEN 22.2
Blue Ridge CrossFit – CrossFit Benchmark WOD CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 155-lb Barbell M: 225-lb BarbellTo learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 95-lb Barbell, may step over on burpees M: 135-lb Barbell, may step over on burpeesTo learn more about CrossFit Games Open 22.2 Scaled (Ages 16-54) click here CrossFit Games Open 22.2 Foundations (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Burpees Time cap: 10 minutes F: 55-lb. Barbell M: 75-lb. BarbellTo learn more about CrossFit Games Open 22.2 Foundations (Ages 16-54) click here
Blue Ridge CrossFit – CrossFit Warm-up Weightlifting High Hang Squat Snatch (7×3/80%) *E75s *Transition: (2m) Metcon Metcon (AMRAP – Rounds and Reps) (14m) 7 Power Snatch 135/95# 7 Bar Facing Burpee *EOMOM: 40 Double Under*DUBS start on Min. 02:00 *Score: Do not score DU
Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (5×5/75%) (14m) Accessory Overhead Tricep Extension (2xME/60s) Rest: (60s) between sets Metcon Metcon (AMRAP – Rounds and Reps) (11m) 11 T2B 22′ OH Lunge 11 S2OH 22′ FR LungeWT: 55/35#