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WOD

27
Oct

BRAVO | Week 5 | Block 2

Blue Ridge CrossFit – CrossFit Warm-up Strength Wide Grip Bench Press (4×8/65,65,70,70%) E2m Conditioning Wide Grip Bench Press (Weight) ME/2m @ 50% CIRCUIT (AMRAP – Rounds and Reps) Rest: (2m) between Rounds2m/2m | 3rds 2 TGU 1L/1R Then with remaining time: AMRAP: 9 WallBall Shots 6 MB Lateral Hop L/R=2 3 Burpee 2 Bar
24
Oct

BRAVO | Week 5 | Block 2

Blue Ridge CrossFit – CrossFit Warm-up Benchmark Olympic Lifting Athlete has (18m) total to workup to 1RM in all lifts Mid-Hang Muscle Clean (Work up to 1RM) Mid-Hang Power Clean (Workup to 1RM) Mid-Hang Squat Clean (Work up to 1RM) Strength Barbell-Upright Row (4×8/65,65,70,70%) E2m Conditioning Metcon (Weight) Upright Row: (ME/2m @ 50%)
21
Oct

BRAVO | Week 4 | Block 1

Blue Ridge CrossFit – CrossFit *Final day of Block 1 of “BRAVO” Cycle Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (AMRAP – Rounds and Reps) (24m) 300 Double Under 150 Leg Toss 100 Air Squat 75 Amat Situp 50 Pushup 25 Pullup (BUY-IN) Then: (With remaining time: AMRAP 15 Deadlift 09 Power Clean 06 S2OH*WT: 155/105# **40% of DL 1RM ***1 Athlete working at a time
20
Oct

BRAVO | Week 4 | Block 1

Blue Ridge CrossFit – CrossFit “BRAVO” Cycle. This Block will concentrated to time based strength components and Olympic lifting segments. The general emphasis is strength and OLY skill development. Warm-up Strength Bench Press (4×2/85,85,90,90% | E2MOM) Conditioning Metcon (Weight) Bench Press: ME/[email protected]%Compare to Week 3 Metcon Metcon (No Measure) CIRCUIT: 40/20 | 4rds SL RDL (L) Amat Situp SL RDL (R) Wtd Hip BridgeWT: Athlete choice
19
Oct

BRAVO | Week 4 | Block 1

Blue Ridge CrossFit – CrossFit Warm-up Benchmark Olympic Lifting Athlete has (18m) total to workup to 1RM in all lifts High Hang Muscle Snatch (Work up to 1RM) High Hang Power Snatch (Workup to 1RM) High Hang Squat Snatch (Work up to 1RM) Strength Bent Over Row (4×2/85,85,90,90%) E2m Conditioning Metcon (Weight) Bent Over Row: (ME/2m @ 50%)Compare to week 3
17
Oct

BRAVO | Week 4 | Block 1

Blue Ridge CrossFit – CrossFit Warm-up Benchmark Olympic Lifting Athlete has (18m) total to workup to 1RM in all lifts High Hang Muscle Clean (Work up to 1RM) High Hang Power Clean (Workup to 1RM) High Hang Squat Clean (Work up to 1RM) Strength Shoulder Press (4×2/85,85,90,90%) E2m Conditioning Metcon (Weight) SHOULDER PRESS: (ME/2m @ 50%)Compare to week 3
16
Oct

BRAVO | Week 4 | Block 1

Blue Ridge CrossFit – CrossFit “BRAVO” Cycle. This Block will concentrated to time based strength components and Olympic lifting segments. The general emphasis is strength and OLY skill development. Strength Warm-up Deadlift (4×2/85,85,90,90% | E2MOM) Conditioning Metcon (Weight) Deadlift: ME/[email protected]%*Compare to week 3 Metcon Metcon (AMRAP – Rounds and Reps) (10m) 10 Wall ball Shot 20/14# 10 Pullup*5 Box jump EMOM
14
Oct

BRAVO | Week 3 | Block 1

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) (28m) 100m 2A Farmer Walk 50m 1A Farmer Carry 10 SA KB Squat Clean L/R=2 10 2A KB Floor Press 10 KB Russian Twist L/R=2 *15 Pushup 20 Air Squat Every 25m on FW & FCWT: 24/16kg YOGA Restorative Yoga (16m)