WOD

Blue Ridge CrossFit – CrossFit Warm-up Group Warm-up Metcon Partner WOD (Teams of 2) Metcon (Time) 200 ABSU (ABmat Situp) (Buy-in) Then: (2rds) 30 SA DB Hang Clean & Jerk 55/35# 30 SA DB Front Squat 55/35# 30 SA DB Hang Snatch 55/35# 30 SA DB Push Press Then: 150 ABSU Then: Then: (2rds) 30 BJ (Box Jump) 24/20″ 30 Burpee 30 Wallball Shot 20/14# Then: 100 ABSU*CAP: 30m *1 Athlete Working at a time Metcon (Time) 200 ABSU (ABmat Situp) (Buy-in) Then: (2rds) 30 SA DB Hang Clean & Jerk 55/35# 30 SA DB Front Squat 55/35# 30 SA DB Hang Snatch 55/35# 30 SA DB Push Press Then: 150 ABSU Then: Then: (2rds) 30 BJ (Box Jump) 24/20″ 30 Burpee 30 Wallball Shot 20/14# Then: 100 ABSU*CAP: 30m *1 Athlete Working at a time

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting Hang Power Clean (1×3/65% | 1×3/70% | 1×3/80%) E2MOM HANG SQUAT CLEAN (1×2/65% | 1×2/70% | 1×2/80%) E2MOM Clean (6X1/Climbing to MW | Start @ 65-70%) E90s *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (6m) 9 OHS (Overhead Squat) 95/65# 9 RD (Ring Dip)Rx+: 115/75# *WT: 50% 1RM

Blue Ridge CrossFit – CrossFit Strength Bench Press (1×9/65% | 1×6/70% | 1×3/80%) E2MOM Wide Grip Bench Press (1×9/65% | 1×6/70% | 1×3/80%) E2MOM Close Grip Bench Press (6×1/Climbing to MW | Star @ 65-70%) Metcon Metcon (AMRAP – Rounds and Reps) (6m) 9 HPC (Hang Power Clean) 95/65# 9 BFB (Bar Facing Burpee)Rx+: 115/75# WT: 50 % of 1RM

Blue Ridge CrossFit – CrossFit Warm-up Mobility HIP (12m) Metcon Metcon (Time) 100 DU (Double Under) 50 ABmat Situp (But-in) Then: 21-15-09 SA DB OHS 55/35# Pullup Then: 50 ABmat SU 100 DU

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting Hang Power Snatch (1×3/70% | 1×3/75% | 1×3/80%) E2MOM Hang Squat Snatch (1×2/70% | 1×2/75% | 1×2/80%) E2MOM Squat Snatch (6×1/Climbingto MW | Starting @ 65-70%) Every 90s *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (6m) 9 SDHP (Sumo Deadlift Highpull 95/65# 9 PP (Push Press) 95/65#Rx+: 115/75# *WT: 50% of weakest lift

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (1×9/65% | 1×6/70% | 1×3/80%) *E2MOM Romanian Deadlift (1×9/65% | 1×6/70% | 1×3/80%) Sumo Deadlift (6×1/Climbing Starting at 65-70%) *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (6m) 9 PS (Power Snatch) 95/65# 9 TSTR (Thruster) 95/65#*Rx+: 115/75# *WT: 50% of weakest lift

Blue Ridge CrossFit – CrossFit Warm-up Metcon Partner WOD (Teams of 2) Metcon (AMRAP – Rounds and Reps) ME/3m Burpees (Buy-in) *Both athletes have 3m to accumulate as many burpees as possible. Then: (22m AMRAP) 10 DL (Deadlift) 225/155# 10 GS (Goblet Squat) 24/16kg 10 PUL (Pullup) 10 DB PP (Pushpress) 55/35#*Both athletes working on Buy-in | 1 Athlete working at a time on AMRAP *Score burpees as (1rd every 10 reps) Then add to AMRAP Rounds. (All remaining burpee reps will be added to AMRAP Reps)

Blue Ridge CrossFit – CrossFit Warm-up Skill Transfer Clean Weightlifting High-Hang Clean (1×3/65% | 1×3/70% | 1×3/80%) *Run as E2MOM Mid-Hang Clean (1×3/65% | 1×3/70% |1×3/80%) *Run as E2MOM Low Hang Clean (6×1/Climbing to MW | Starting @ 65-70%) *Every 90s *3m Transition Metcon Metcon (Time) (3rds) 40 KB Flutter Kick 24/16kg L/R=1 30 AKS (American KB Swing) 24/16kg 20 WBS (Wallball Shot) 20/14#*Rx+: KB: 32/20kg *CAP: 12m