WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest1 Mile Run 12 Pull Ups 20 Press Ups 30 Squats 2 Mins Plank

Blue Ridge CrossFit – CrossFit Instructional Day 1 of the “ZULU” cycle. This block will include concentrated strength components and segemented metobolic conditioning. Warm-up Strength Bench Press (10,8,6,4/MW) (12m) Back Squat (10,8,6,4/MW) (14m) Gymnastics Pushup Max Effort (3min)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest1 Mile Run 12 Burpees 20 Squats 30 Walking Lunges 90 Secs Straight Arm Plank

Blue Ridge CrossFit – CrossFit Instructional Athletes will be taking benchmarks on Olympic lifting, Powerlifting, Stamina and Gymnastics components. Conditionaing will be minimal. All Benchmarks must be judged and or video submission. Warm-up Benchmark/Strength Bent Over Row (Establish 1RM) (14m) Benchmark WOD Isabel (Time) For Time: 30 Snatches, 135# / 95#2 Heats

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag12 Clean and Press 12 Zercher RDL 20 Front Rack Walking Lunges 20 Bear Hug Squats 200m Carry 400m Run (no sandbag)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Murph. Bodyweight1 Mile Run 100 Pull Ups 200 Press Ups 300 Squats 1 Mile Run

Blue Ridge CrossFit – CrossFit Warm-up Instructional Athletes will be taking benchmarks on Olympic lifting, Powerlifting, Stamina and Gymnastics components. Conditionaing will be minimal. All Benchmarks must be judged and or video submission. Benchmark/Strength Bench Press (Establish 1RM) (18m) Benchmark WOD Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs VestWalk Out Hand Release Press Ups Burpees Narrow Squats Walking Lunges