WOD

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)

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

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

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

Blue Ridge CrossFit – CrossFit Warm-up Strength Close Stance Deadlift (4×10/65%) (13m) Transition: (4m) Metcon Metcon (3 Rounds for reps) CIRCUIT | 60/30 | 3rds Handstand Walk ABmat Situp Strict Pullup Vup

Blue Ridge CrossFit – CrossFit Warm-up Strength Close Grip Bent Over Row (4X10/65%) (9m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (6m) 10 MB Chest Slam 20/14# 8 MB Clean 6 Power Clean 185/120# Rest: (4m) (6m) 10 WallBall Shot 20/14# 8 MB Burpee 6 Front Squat 135/95#WWT: 65-70% of Clean 1RM

Blue Ridge CrossFit – CrossFit Warm-up Strength Reverse Grip Bench Press (4×10/65%) (13m) Transition: (4m) Conditioning Metcon (5 Rounds for time) 50m Sprint Rest: (60s) 100m Sprint Rest: (2m) 200m Sprint Rest: (3m) 300m Sprint Rest: (4m) 400m Sprint

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×10/65%) (14m) Transition: (4m) Metcon Metcon (Time) 800m Run Then: (3rds) 8 DB Snatch 6 DB OH Reverse Lunge L/R=2 4 DB Man-Maker Then: 800m RunWT: 55/35# CAP: (20m)