WOD

Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Metcon Metcon (AMRAP – Rounds and Reps) (6m) AMRAP 6 Pwr Clean 135/95# 12 Ring Dip Rest: (4m) (6m) AMRAP 6 S2OH 135/95# 12 Pullup Rest: (4m) (6m) AMRAP 6 C& J 135/95# 12 Burpee Over Bar Rx+: 155/105# WT: (50%) of Clean 1RM Core Conditioning (AMRAP – Reps) Vup (1xME/2m)

Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Metcon Metcon (AMRAP – Rounds and Reps) (6m) AMRAP 6 Pwr Clean 135/95# 12 Ring Dip Rest: (4m) (6m) AMRAP 6 S2OH 135/95# 12 Pullup Rest: (4m) (6m) AMRAP 6 C& J 135/95# 12 Burpee Over Bar Rx+: 155/105# WT: (50%) of Clean 1RM Core Conditioning (AMRAP – Reps) Vup (1xME/2m)

Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Metcon Metcon (AMRAP – Rounds and Reps) (6m) AMRAP 6 Pwr Clean 135/95# 12 Ring Dip Rest: (4m) (6m) AMRAP 6 S2OH 135/95# 12 Pullup Rest: (4m) (6m) AMRAP 6 C& J 135/95# 12 Burpee Over Bar Rx+: 155/105# WT: (50%) of Clean 1RM Core Conditioning (AMRAP – Reps) Vup (1xME/2m)

Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Metcon Metcon (AMRAP – Rounds and Reps) (6m) AMRAP 6 Pwr Clean 135/95# 12 Ring Dip Rest: (4m) (6m) AMRAP 6 S2OH 135/95# 12 Pullup Rest: (4m) (6m) AMRAP 6 C& J 135/95# 12 Burpee Over Bar Rx+: 155/105# WT: (50%) of Clean 1RM Core Conditioning (AMRAP – Reps) Vup (1xME/2m)

Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Metcon Metcon (AMRAP – Rounds and Reps) (6m) AMRAP 6 Pwr Clean 135/95# 12 Ring Dip Rest: (4m) (6m) AMRAP 6 S2OH 135/95# 12 Pullup Rest: (4m) (6m) AMRAP 6 C& J 135/95# 12 Burpee Over Bar Rx+: 155/105# WT: (50%) of Clean 1RM Core Conditioning (AMRAP – Reps) Vup (1xME/2m)

Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 35/20,35/20,35/65s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Back Squat (3xME/30s@WK 1 WT) *Use WT from Week 1 Goblet Cossack Squat (3xME/35s@MW (L/R=1)) WT: Athlete Choice (AHAP) Jump Rope (3xME/35s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.) Instructional Rest: (5m) Transition Strength/Conditioning CIRCUIT: 35/20,35/20,35/65s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Bench Press (1xME/35s@WK 1 WT) *Use WT from week 1 Dumbbell Curls (3x35s@MW) WT: Athlete Choice (AHAP) Box Jumps (3xME/35s) HT: Athlete Choice

Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 35/20,35/20,35/65s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Back Squat (3xME/30s@WK 1 WT) *Use WT from Week 1 Goblet Cossack Squat (3xME/35s@MW (L/R=1)) WT: Athlete Choice (AHAP) Jump Rope (3xME/35s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.) Instructional Rest: (5m) Transition Strength/Conditioning CIRCUIT: 35/20,35/20,35/65s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Bench Press (1xME/35s@WK 1 WT) *Use WT from week 1 Dumbbell Curls (3x35s@MW) WT: Athlete Choice (AHAP) Box Jumps (3xME/35s) HT: Athlete Choice

Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 35/20,35/20,35/65s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Back Squat (3xME/30s@WK 1 WT) *Use WT from Week 1 Goblet Cossack Squat (3xME/35s@MW (L/R=1)) WT: Athlete Choice (AHAP) Jump Rope (3xME/35s) *Any Style (Athlete choice) (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.) Instructional Rest: (5m) Transition Strength/Conditioning CIRCUIT: 35/20,35/20,35/65s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Bench Press (1xME/35s@WK 1 WT) *Use WT from week 1 Dumbbell Curls (3x35s@MW) WT: Athlete Choice (AHAP) Box Jumps (3xME/35s) HT: Athlete Choice