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WOD

27
Feb

LIMA | Week 9

Blue Ridge CrossFit – CrossFit Warm-up Core Metcon (4 Rounds for reps) EMOM | 12 | 4rds 30s/ME MB ABmat Situp 30s/ME MB Glute Bridge 30s/ME MB Russian Twist *Repeat 4 Total rds.WT: Athlete Choice Metcon METCON (A) Metcon (AMRAP – Rounds and Reps) (7m) 11 AKS (American KB Swing) 24/16kg 40′ SA KB Walking Lunge 24/16kg*Lunge: Suitcase Carry *Rest: (6m) Metcon METCON (B) Metcon (AMRAP – Rounds and Reps) (7m) 11 RKS (Russian KB Swing) 24/16kg 30′ SA OH KB Walking Lunge 24/16kg*Lunge: Single Arm Overhead Carry
26
Feb

LIMA | Week 9

Blue Ridge CrossFit – CrossFit Warm-up Accessory Dumbell Chest Press (3×12/MW) *8m Dumbell Reverse Fly (3×8/MW) *6m Metcon Metcon (Time) 30 BJ (Box Jump) 24/20′ 12 PC (Power Clean) 135/95# 20 BJ 10 PC 155/105# 10 BJ 08 PC 175/115#PC: Start @ 55% and ascend accordingly
25
Feb

LIMA | Week 9

Blue Ridge CrossFit – CrossFit Warm-up Strength Thruster (4×3/Climbing to heavy Triple) *10m Gymnastics Knees To Elbow (3x30s/ME) *90s Rest between sets Metcon Metcon (Time) 60 DU (Double-Under) 40 PUL (Pullup) 20 PSTL (Pistol Squat) L/R=2 40 PUL 60 DU*Rx+: PUL: C2B PSTL: L/R=1 *PSTL: Alternating Reps
25
Feb

H3

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Farmers walk”1000m Farmers carry with 2 60lbs weights or kettlebells. Every time you have to rest. Drop the weights and run back to the start and then back to the weights. Accumulate 1000m of farmers walk. Running back to the start doesn’t count towards distance.
24
Feb

LIMA | Week 9

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (2×8/70% | 2×6/75% | ME/65%) *14m Accessory Barbell-Upright Row (4×8/MW) *7m *Transition: 3m Metcon Metcon (Time) 21-15-09 HSPU (Handstand Pushup) OHS (Overhead Squat) 95/65#*Rx+: OHS: 135/95# *WT: 50-55% 1RM
24
Feb

H3

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Spartan 50’s”50 Reps of each with 45lbs sandbag Cleans Front Squat Front Rack lunges Thrusters Good Mornings Kneeling to Standing Ground to Shoulder Bent over Rows Over head sand bag throws Russian Twists Complete each movement before moving onto the next.
23
Feb

H2

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (No Measure) REST DAYActive Recovery. Hike Bike or Swim.