WOD

Blue Ridge CrossFit – CrossFit Warm-up Benchmark Olympic Lifting Athlete has (18m) total to workup to 1RM in all lifts High Hang Muscle Snatch (Work up to 1RM) High Hang Power Snatch (Workup to 1RM) High Hang Squat Snatch (Work up to 1RM) Strength Bent Over Row (4×2/85,85,90,90%) E2m Conditioning Metcon (Weight) Bent Over Row: (ME/2m @ 50%)Compare to week 3

Blue Ridge CrossFit – CrossFit Warm-up Benchmark Olympic Lifting Athlete has (18m) total to workup to 1RM in all lifts High Hang Muscle Clean (Work up to 1RM) High Hang Power Clean (Workup to 1RM) High Hang Squat Clean (Work up to 1RM) Strength Shoulder Press (4×2/85,85,90,90%) E2m Conditioning Metcon (Weight) SHOULDER PRESS: (ME/2m @ 50%)Compare to week 3

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. Strength Warm-up Deadlift (4×2/85,85,90,90% | E2MOM) Conditioning Metcon (Weight) Deadlift: ME/[email protected]%*Compare to week 3 Metcon Metcon (AMRAP – Rounds and Reps) (10m) 10 Wall ball Shot 20/14# 10 Pullup*5 Box jump EMOM

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) (28m) 100m 2A Farmer Walk 50m 1A Farmer Carry 10 SA KB Squat Clean L/R=2 10 2A KB Floor Press 10 KB Russian Twist L/R=2 *15 Pushup 20 Air Squat Every 25m on FW & FCWT: 24/16kg YOGA Restorative Yoga (16m)

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 (4×4/80,80,85,85% | E2MOM) Conditioning Metcon (Weight) Bench Press: ME/[email protected]%Compare to Week 2 Metcon Metcon (AMRAP – Rounds and Reps) (18m) 10 Rds of “CINDY” (BUY-IN) Then: With remaining time: (AMRAP) 5 Deadlift 225/155# 10 Strict DB Shoulder Press 55/35# 15 Vup

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 Muscle Snatch (6×3/Climbing from 65%) E60s Power Snatch (4×3/Climbing from 65%) E75s Squat Snatch (4×3/Climbing from 65%) E90s Strength Bent Over Row (4×4/80,80,85,85% | E2MOM) Conditioning Metcon (Weight) Bent Over Row: ME/[email protected]%*Compare to week 2

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 (4×4/780,80,85,85% | E2MOM) Conditioning Metcon (Weight) BACKSQUAT: ME/[email protected]%*Compare to week 1 Metcon Metcon (AMRAP – Rounds and Reps) (17m) 150m MB Run 20/14# 5 T2B + C2B 10 DB Goblet Squat 55/35# 15 DB SA Floor Press 55/35#

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 Muscle Clean (6×3/Climbing from 65%) E60s Power Clean (5×3/Climbing from 65%) E75s Squat Clean (4×3/Climbing from 65%) E90s Strength Shoulder Press (4×4/80,80,85,85% | E2MOM) Conditioning Metcon (Weight) Shoulder Press ME/[email protected]%*Compare to week 2