Blue Ridge CrossFit – CrossFit Instructional Block 3 (Final Block) Warm-up Strength Bench Press (4×3/90% | ME/70% ) (15m) *Compare to Week 9 Metcon Metcon (AMRAP – Rounds and Reps) (15m) 25 Double-Under 15 WallBall Shots 10 G2S 95/65# 5 HSPU Rx+: 135/95# (50%) of Clean 1RM
WOD
Blue Ridge CrossFit – CrossFit Instructional Block 3 (Final Block) Warm-up Strength Bench Press (4×3/90% | ME/70% ) (15m) *Compare to Week 9 Metcon Metcon (AMRAP – Rounds and Reps) (15m) 25 Double-Under 15 WallBall Shots 10 G2S 95/65# 5 HSPU Rx+: 135/95# (50%) of Clean 1RM
Blue Ridge CrossFit – CrossFit Instructional Block 3 (Final Block) Warm-up Strength Bench Press (4×3/90% | ME/70% ) (15m) *Compare to Week 9 Metcon Metcon (AMRAP – Rounds and Reps) (15m) 25 Double-Under 15 WallBall Shots 10 G2S 95/65# 5 HSPU Rx+: 135/95# (50%) of Clean 1RM
Blue Ridge CrossFit – CrossFit Instructional Block 3 (Final Block) Warm-up Strength Bench Press (4×3/90% | ME/70% ) (15m) *Compare to Week 9 Metcon Metcon (AMRAP – Rounds and Reps) (15m) 25 Double-Under 15 WallBall Shots 10 G2S 95/65# 5 HSPU Rx+: 135/95# (50%) of Clean 1RM
6
Dec
CrossFit – Sat, Dec 7
Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (28m) 200 Double-Unders 175 AirSquats 150 Pushups 125 Flutter Kicks L/R=1 100 Lunges L/R=2 75 ABmat Situps 50 Pullups 25 Burpees (Buy-in) Then: With remaining time: AMRAP: 60 Double-Unders 20 BB Pushup 10 Clean 135/95#*1 Athlete Working
6
Dec
CrossFit – Sat, Dec 7
Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD
6
Dec
CrossFit – Sat, Dec 7
Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (28m) 200 Double-Unders 175 AirSquats 150 Pushups 125 Flutter Kicks L/R=1 100 Lunges L/R=2 75 ABmat Situps 50 Pullups 25 Burpees (Buy-in) Then: With remaining time: AMRAP: 60 Double-Unders 20 BB Pushup 10 Clean 135/95#*1 Athlete Working
6
Dec
CrossFit – Sat, Dec 7
Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (28m) 200 Double-Unders 175 AirSquats 150 Pushups 125 Flutter Kicks L/R=1 100 Lunges L/R=2 75 ABmat Situps 50 Pullups 25 Burpees (Buy-in) Then: With remaining time: AMRAP: 60 Double-Unders 20 BB Pushup 10 Clean 135/95#*1 Athlete Working