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WOD

18
Dec

KILO

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (8 Rounds for reps) Circuit (20/40 | 8rds) 20s/ME Power Snatch 135/95# *REST: 40s each Rd.*Rx+: 165/110# *2m Transition Gymnastics Pullup | Max Effort (3min) *4m Transition Metcon Metcon (4 Rounds for reps) (4rds) 30s/ME KB Lateral Jump L/R=1 30s/ME KB Flutter Kick L/R=1 30s/ME American KB Swing 30s/ME SA KB S2OH 30s/ME KB Goblet Squat 30s/ME Russian KB Swing 60s RESTRx: 24/16kg Rx+: 32/20kg
17
Dec

KILO

Blue Ridge CrossFit – CrossFit Conditioning Metcon (7 Rounds for reps) ME/20s Front Squat 135/95*Rest: 40s each rd *Rx+: 165/110 *3m Transition Gymnastics Strict Ring Dip | Max Effort (2min) *3m transition Metcon Metcon (Time) (6rds) 5 Devils Press 55/35 50’ DB Walking Lunge 55/35
16
Dec

KILO

Blue Ridge CrossFit – CrossFit Warm-up Metcon (8 Rounds for reps) CIRCUIT (20/40 | 8rds) ME/20s Power Clean 135/95#*Rx+: 185/55# *Rest 40s Each Rd *2m Rest Gymnastics Pushup Max Effort (3min) *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (8m) 20 DU (Double Under) 5 Strict Pullup 5 T2B (Toe to Bar)
14
Dec

KILO

Blue Ridge CrossFit – CrossFit Warm-up (5m) Mobility Shoulder/Neck (12m) Metcon Partner WOD (Teams of 2) Metcon (Time) (5Rds) *5 DB Burpee 55/35# Then: 5 BMU (Bar Muscle Up) 9 DB Hang C&J 55/35# 13 DB Deadlift 55/35#*BOTH Athletes must complete 5 DB Burpees before each Rd. *THEN: *Athlete (A) must complete 1 FULL Rd. before partner (B) can work. Partner (B) must complete full Rd before athlete (A) can commence *EACH Athlete must complete 5 Rds independently while BOTH Athletes complete 10 Rds of DB Burpee
13
Dec

KILO

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (12 Rounds for reps) EMOM (12) E: 7 FS (Front Squat)/MW O: 10 K2E (Knee to Elbow)*WT: Athlete Choice *Record WT. in “Notes” *4m Transition Core Metcon (12 Rounds for reps) Circuit (30/30 | 4rds) ME/30s MB ABmat Situp ME/30s Tuck Crunch ME/30s Hollow Body Hold*WT: Athlete choice *Record WT. in “Notes”
12
Dec

KILO

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (12 Rounds for reps) EMOM (12) E: 08 Bench Press/MW O: 10 Strict Chin up*WT: Athlete Choice *Record Wt. in “Notes” *4m Transition *Classes larger than 9 Alternate Stations Accessory Metcon (12 Rounds for reps) Circuit (30/30 | 4rds) ME/30s DB Chest Press ME/30s DB Reverse Fly ME/30s Flexed Arm Hang*WT: Athlete Choice *Record WT. in “Notes”
11
Dec

KILO

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (12 Rounds for reps) EMOM (12) E: 10 BOR (Bent Over Row) MW O: 15 Rev Grip BB Pushup*WT: Athlete Choice. Choose wt to reach failure unbroken each set *Record WT. in “Notes” *4m Transition Conditioning Accessory Strength Metcon (12 Rounds for reps) Circuit Accessory (30/30 | 4rds) ME/30s DB BOR ME/30s DB Fly ME/30s Ring Hollow Body Hold*Record WT. in Notes
10
Dec

KILO

Blue Ridge CrossFit – CrossFit Warm-up Partner WOD (Teams of 2) Metcon Metcon (Time) 100 ABSU (ABmat Situp) (Buy-in) Then: 1000m Row 60 BS (Back Squat) 95/65# 60 T2B (Toe to Bar) 1000m Row 50 BS 115/75# 50 T2B 1000m Row 40 BS 135/95# 40 T2B Then: 100 ABSU (Cash-out)*Rx+: BS: 115/75# | 135/95# | 155/105# 1 Athlete Working *BS: Start 35% 1RM *If more than 16 Athletes stagger heats OR athletes have choice of running 1200m each rd. in place of Row