Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (Climbing: ) 1-2: (10@55%) E85s 3-4: (8@65%) E95s 5-6: (6@75%) E2m Transition: (4m) Metcon Metcon (Time) 10/10, 9/9, 8/8, 7/7…1/1 Hang Power Clean 95/65# HSPU *06 PSTL DU after each RD. L/R=2CAP: (14m)
WOD
Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (Climbing:) 1-2: (10@55%) 3-4: (8@65%) 5-6: (6@75%) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (14m) 7 SA DB Snatch 55/35# 5 HSPU 3 Rope Climb 15′
5
Dec
H138
Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 25lbs Vest.400m Run 20 Pull Ups 30 Press Ups 50 Squats
Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (3 Rounds for reps) (7m) 7 Deadlift 225/155# 7 Bar facing Burpee *Athlete B: Holding plate OH 45/25# Rest: (3m) (6m) 6 Clean 155/105# 6 Bar Facing Burpee * Athlete B: Holding Hollow (Pullup) Rest: (4m) (5m) 5 Snatch: 115/75# 5 BFB *Athlete B: (Holding Handstand
3
Dec
H137
Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10 Rounds. 25lbs Vest. 60lbs Sandbag. 1 Mins Rest8 Pull Ups 12 Press Ups 15 Thrusters 20 Cleans 90 Secs Hollow Body Hold
Blue Ridge CrossFit – CrossFit Warm-up Strength Pendlay Row (Climbing:) 1-2: (8@65%) E65s 3-4: (6@75%) E75s 5-6: (4@85%) E90s Transition: (3m) Metcon Metcon (6 Rounds for time) Sprintwork: (6rds) 100m Dash 1-3: (60s Rest) 3-6: (90s Rest)
Blue Ridge CrossFit – CrossFit Warm-up Strength Push Press (Climbing:) 1-2: (8@65%) E65s 3-4: (6@75%) E75s 5-6: (4@85%) E90s Transition: (3m) Metcon Metcon (4 Rounds for reps) A: (1m) G2OH 155/105# Rest: (2m) B: (2m) C&J 135/95# Rest: (3m) C: (3m) Snatch 95/65# Rest: (4m) D: (4m) TSTR 75/55#