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 Clean Work Weightlifting High Hang Muscle Clean (5×3/60% (Climbing to MW)) E60s High Hang Power Clean (5×3/60% (Climbing to MW)) E75s High Hang Squat Clean (5×3/60% (Climbing to MW) E90s Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (7m) 5 ManMaker 35/20# 5 Bar Muscleup

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 Back Squat (4×8/MW | 2221) *(14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (21m) 6 HSPU 9 C2B Pullup 12 Burpee

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 42 Min EMOM 25lbs Vest5 Squats 2 Walkouts 4 Press Ups

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