WOD

Blue Ridge CrossFit – CrossFit Benchmark WOD Strength Through Struggle 2022 | WOD1 (Time) 100 American KB Swings – Hanging Rig Hold 80 Forward KB Lunge Steps – Squat Hold 60 Pull Ups – OH KB hold 40 Goblet Squats – Gob Squat Hold 20 3 Count V Ups – Plank HoldWT: 45/35# Instructional Teams of 2: Chipper, Partners split reps however they’d like and work down the list until all are completed. Must complete each movement rep scheme in it’s entirety before moving to the next. One works, one holds static position. If either break, the team has to stop and reps will no longer count until the static position is resumed. https://compete.strongest.com/competitions/strength-through-struggle-2-by-vetwod–the-weekly-fight/workouts/WFGMMJ

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Rack Split Squat (4×4/80% | 4L/4R) *10m Transition: (2m) Accessory Dumbbell Lateral Delt Raise (2xME/60s) Rest: (60s) between sets Core Metcon (No Measure) CIRCUIT | 40/20 | 4rds Turkish Getup L TGU R KB Clean + Front SquatWT: Athlete Choice

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Vest400m Run 20 Press Ups 20 Squats 20 Walking Lunges 20 Butterfly Sit Ups 2 Mins Plank

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting Metcon (Weight) High-Hang Squat Snatch Mid-Hang Squat Snatch Squat Snatch7×3/80% | E75s Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (14m) 20 Double Under 14 MB Clean 10 C2B 06 BMU

Blue Ridge CrossFit – CrossFit Warm-up Strength Deficit Deadlift (4×4/80%) (12m) Transition: (2m) Accessory Overhead Tricep Extension (2xME/60s) Rest: (60s) between sets Transition: (2m) Metcon Metcon (AMRAP – Rounds and Reps) (4m) 12 DB Hang Clean 55/35# 6 Front Squat 135/95# Rest: (4m) (4m) 6 S2OH 135/95# 12 DB OHS 55/35#

Blue Ridge CrossFit – CrossFit Warm-up Weightlifting Metcon (Weight) COMPLEX: High-Hang Squat Clean Mid-Hang Squat Clean Squat Clean7×3/80% E75s Metcon Metcon (AMRAP – Reps) (10m) ME MB Clean + Burpee 20/14# *50 DU EOMOM

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10-1-10 Ladder. 60lbs SandbagCleans Thrusters Bear Hug Squats

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP. 25lbs Vest5 Burpees 8 Press Ups 10 Squats.