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WOD

6
Oct

BRAVO | Week 1 | 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 (4×6/70/70/75/75% | E2MOM) Conditioning Metcon (Weight) Bench Press: ME/[email protected]%Compare to Week 1 Metcon Metcon (Time) 24-21-18 SDHP 95/65# HSPURx+: 135/95# WT: 50% of SDHP 1RM CAP: (10m)
30
Sep

BRAVO | Block 1 | Week 1

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 | (Partner WD) Metcon (AMRAP – Rounds and Reps) (10m) 2 Hang Clean 135/95# 3 Clean 4 Front Squat 10 Bar Facing Burpee Rest: (4m) (10m) 2 Hang Snatch 115/75# 3 Snatch 4 Overhead Squat 10 Bar Over BurpeeWT: Start 50% of Clean 1RM *1 Athlete working
29
Sep

BRAVO | Week 1 | 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 (4×8/65/65/70/70% | E2MOM) Conditioning Metcon (Weight) Bench Press: ME/[email protected]% Metcon Metcon (Time) 24-21-18 Overhead Squat 95/65# C2BRx+: 135/95# WT: 50% of OHS 1RM CAP: (9m)
28
Sep

BRAVO | Week 1 | 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 Weightlifting High Hang Muscle Snatch (6×3/Climbing from 65%) E60s High Hang Power Snatch (5×3/Climbing from 65%) E75s High Hang Squat Snatch (4×3/Climbing from 65%) E90s Strength Bent Over Row (4×8/65/65/70/70% | E2MOM) Conditioning Metcon (Weight) Bent Over Row: ME/[email protected]%
27
Sep

BRAVO | Week 1 | 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 Back Squat (4×8/65/65/70/70% | E2MOM) Conditioning Metcon (Weight) BACKSQUAT: ME/[email protected]% Metcon Metcon (AMRAP – Rounds and Reps) (14m) 100m Run 100 Flutter Kick L/R=1 75m Run 75 Flutter 50m Run 50 Flutter (Buy-in) Then: with remaining time: AMRAP: 10 WBS 10 T2B 10 MB Squat ThrustWT: 20/14#
26
Sep

BRAVO | Week 1 | 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 Weightlifting High Hang Muscle Clean (6×3/Climbing from 65%) E60s High Hang Power Clean (5×3/Climbing from 65%) E75s High Hang Squat Clean (4×3/Climbing from 65%) E90s Strength Shoulder Press (4×8/65/65/70/70% | E2MOM) Conditioning Metcon (Weight) Shoulder Press ME/[email protected]%
25
Sep

BRAVO | Week 1 | 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 Deadlift (4×8/65/65/70/70% | E2MOM) Conditioning Metcon (Weight) Deadlift: ME/[email protected]% Metcon Metcon (AMRAP – Rounds and Reps) (10m) 5 Hang Snatch 95/65# 10 OHS 95/65# 15 Jumping Air Squat Over BarRx+: 135/95# WT: 50% of Snatch 1RM
23
Sep

ALPHA | FINAL DAY!

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (Time) 30 S2OH 135/95# 300m Run 30 Snatch 155/105# 300m Run 30 Clean 185/120# 300m RunCAP: (24m) 1 Athlete working at a time