WOD

Blue Ridge CrossFit – CrossFit Instructional “UNIFORM” Cycle, Block 1 will include TEMPO/Paused Strength components, Olympic Lifting and Skill Transfer accompanied by Constantly Varied Metabolic conditioning. Warm-up Skill Transfer Snatch Work Weightlifting High Hang Muscle Snatch (5×3/60% | Climbing to MW) E60s High Hang Power Snatch (5×3/60% | Climbing to MW) E75s High Hang Squat Snatch (5×3/60% | Climbing to MW) E90s Transition: (3m) Conditioning Metcon (Time) 21-15-09 OHS 95/65# SDHP 95/65#Rx+: 115/75# WT: 40-45% of OHS 1RM CAP: (6m)

Blue Ridge CrossFit – CrossFit Instructional “UNIFORM” Cycle, Block 1 will include TEMPO/Paused Strength components, Olympic Lifting and Skill Transfer accompanied by Constantly Varied Metabolic conditioning. Warm-up Strength Paused Bench Press (4×8/MW | 2221) *14m *Transition: (3m) Metcon Metcon (3 Rounds for reps) (3rds) 30s/ME Echo Bike 30s/ME DB Push Press 55/35# 30s/ME Box Jump 24/20″ 30s/ME T2B*Stagger heats as needed

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) Brutal Bear 60lbs sandbag. Bear Complex/ Carry Ladder 1-10Example Round 6 BC +600m Carry

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (Time) (5rds) 25 Double Under 25 HSPU (4rds) 20 DU 20 SDHP 115/75# (3rds) 15 DU Devil Press 55/35# (2rds) 10 DU 10 Box Jump Burpee 24/20″ Then: 100 ABmat Situp

Blue Ridge CrossFit – CrossFit Warm-up Athlete Choice (7m) Benchmark/Strength Shoulder Press (Establish 1RM) Benchmark Gymnastics Strict Pull Up (ME)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 25lbs Vest 60lbs Samdbag20 Press Ups (alternating hand on bag) 15 Cleans 12 Burpees Over Bag 10 Thrusters 400m Carry

Blue Ridge CrossFit – HDS-Hybrid Athlete