Blue Ridge CrossFit – CrossFit Final day of Block 1 Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (AMRAP – Reps) (24m) Running clock 100 MB ABmat Situp 20/14# 75 MB Air Squat 50 MB Pushup 25 MB Pullup (Buy-in) Then: With remaining time: AMRAP 5 Hang Clean 5 Jerk 5 C&J 135/95#*During “Buy-in” BOTH athletes working. (1 Holds plank while other performs movements) **During “AMRAP” ONE athlete working. ***Score: Total reps of AMRAP ONLY.
Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (8×4/75%) E80s Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) CIRCUIT | 4m/1m | 4rds AMRAP 8 SA DB Hang Snatch L/R=2 6 SA DB Wtd Stepup (Suitcase) 24/20″ L/R=2 4 SA DB TSTR L/R=2*WT: 55/35# *Pick up each RD where you left off
Blue Ridge CrossFit – CrossFit Warm-up Conditioning LET’S LIFT 😉 Teams of 2 (Partner WOD) Metcon (Weight) (11m) MW Bench PressRest: (3m) Metcon (Weight) (9m) MW DeadliftRest: (4m) Metcon (Weight) (8m) MW Clean*Weight on all movememnts athlete choice. Score TOTAL weight moved each station. *1 Athlete moving at a time. (Mulitiple bars can be used)