Blue Ridge CrossFit – CrossFit Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Bench Press (3×9/55% 1xME/50% (Compare to week 3)) (12m) Weightlifting Complex 1 Muscle Snatch + 1 Power Snatch + 1 Squat Snatch Complex (Weight) MS + PS + SS Work up to heavy complex (5×1/Climbing) (E75s)*Record heaviest successful set Metcon Metcon (Time) 6rds 3 G2S 95/65# 3 S2OH 95/65# 6 Bar Over BurpeeRx+: 135/95# Cap: (8m)