WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Squat (4×8/70%) (15m) Transition: (4m) Metcon Metcon (AMRAP – Reps) CIRCUIT: 40/20 | 3rds MB Pushup MB WallBall Shot Ring Row MB CleanWT: 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Strength Wide Grip Bench Press (4×8/70%) (14m) Trsnsition: (4m) Metcon Wide Grip Bench Press (4×8/70%) (14m) Trsnsition: (4m) Metcon (AMRAP – Rounds and Reps) (13m) 3 T2B 2 C2B 1 BMU 2 C2B 3 T2B 4 Clean 135/95# 5 S2OH 135/95#WT: (50% of Clean 1RM)

Blue Ridge CrossFit – CrossFit Conditioning Metcon (AMRAP – Rounds and Reps) (28m) 100m Farmer Walk/Carry 20 KB Goblet Squat 25 American KB Swing 30 SB Clean 40 SB PushupAthlete (2) Holding KB or SB OH while Athlete (1) works. WT: SB: 50/35lb KB: 24/16kg

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×8/70%) (8m) Transition: (3m) Metcon Metcon (AMRAP – Reps) (12m) Odd Min: Snatch 115/75# Even Min: Bar Facing Burpee *EMOM: 20 Double UnderWT: 45-50% Snatch 1RM

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×8/70%) (9m) Transition: (3m) Metcon Metcon (Weight) CIRCUIT: 60/60 | 3rds Bench Press Bodyweight | 3/4 bodyweight Zercher Squat 34/BW | 1/2/BW Clean BW | 3/4 BW

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×8/70%) (14m) Transiition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) With a (20m) Running Clock: 100 ABmat Situp 75 Air Squat 50 Pushup 25 Pullup (Buy-in) Then: With Remaining Time: (AMRAP) 12 Deadlift 155/105# 15 Box Jump 18 Pike Pushup

Blue Ridge CrossFit – CrossFit (Final week of Block 1) Instructional Athletes workup to Max loads on all Shoulder Press movements. Must have judge on all Max attempts. Warm-up Benchmark/Strength Athletes have a (24m) running clock to establish Max sets Shoulder Press (Workup to 10 Rep Max) Wide Grip Shoulder Press (Workup to 10 Rep Max) Close Grip Shoulder Press (Workup to 10rep Max) Reverse Grip Shoulder Press (Workup to 10 Rep Max)

Blue Ridge CrossFit – CrossFit (Final week of Block 1) Instructional Athletes workup to Max loads on all Deadlift movements. Must have judge on all Max attempts. Warm-up Benchmark/Strength Athletes have a (30m) running clock to establish Max sets Deadlift (Workup to 10 Rep Max) Sumo Deadlift (Workup to 10 Rep Max) Close Stance Deadlift (Workup to 10 Rep Max)