WOD

Announcements Veterans Day Weekend Schedule:   Friday, November 11 (Veterans Day) CrossFit: 0930 No additional scheduled classes   Saturday, November 12  No scheduled classes Blue Ridge CrossFit – CrossFit Warm-up Strength Front Squat (4×6/75,75,80,80%) E2m Conditioning Metcon (Weight) Front Squat: (ME/2m @ 50%)*Compare to week 6 Metcon Metcon (AMRAP – Rounds and Reps) (18m) 50m MB Run 18 Alternating toe tap L/R=2 12 Russian Twist L/R=1 08 WallBall Shot 04 MB Burpee 36 Wtd Flutter kick L/R=1WT: 20/14kg

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Deadlift (4×4/75,75,80,80%) E2m Conditioning Metcon (Weight) SUMO DEADLIFT: ME/2m @ 50%Compare to week 6 Metcon Metcon (AMRAP – Rounds and Reps) (11m) 6 SA Devil Press 55/35# 3 SA Man Maker 55/35# 1 Rope Climb 15′

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (AMRAP – Reps) CIRCUIT: 2m/2m | 24m A: ME/Cal Bike B: ME/G2OH 135/95# C: ME/Box Jump 24/20″Both athletes work for 2m (1 at a time) both athletes rest for 2m

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Deadlift (4×6/70,70,75,75) E2m Metcon Metcon (AMRAP – Rounds and Reps) (9m) 2 Hang Power Clean 2 S2OH 2 Front Squat 4 Bar Facing BurpeeWT: 135/95# (40% of Cleam 1RM)

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Partner WOD (Teams of 2) Metcon (AMRAP – Rounds and Reps) (20m) 40 Double Under 20 MB Pushup 15 Pullup 10 Clean 135/95#1 Athlete Wirkung at a time *BOTH athletes perform 3 Burpee each transition

Blue Ridge CrossFit – CrossFit Warm-up Strength Wide Grip Bench Press (4×8/65,65,70,70%) E2m Conditioning Wide Grip Bench Press (Weight) ME/2m @ 50% CIRCUIT (AMRAP – Rounds and Reps) Rest: (2m) between Rounds2m/2m | 3rds 2 TGU 1L/1R Then with remaining time: AMRAP: 9 WallBall Shots 6 MB Lateral Hop L/R=2 3 Burpee 2 Bar

Blue Ridge CrossFit – CrossFit Warm-up Benchmark Olympic Lifting Athlete has (18m) total to workup to 1RM in all lifts Mid-Hang Muscle Clean (Work up to 1RM) Mid-Hang Power Clean (Workup to 1RM) Mid-Hang Squat Clean (Work up to 1RM) Strength Barbell-Upright Row (4×8/65,65,70,70%) E2m Conditioning Metcon (Weight) Upright Row: (ME/2m @ 50%)

Blue Ridge CrossFit – CrossFit *Final day of Block 1 of “BRAVO” Cycle Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (AMRAP – Rounds and Reps) (24m) 300 Double Under 150 Leg Toss 100 Air Squat 75 Amat Situp 50 Pushup 25 Pullup (BUY-IN) Then: (With remaining time: AMRAP 15 Deadlift 09 Power Clean 06 S2OH*WT: 155/105# **40% of DL 1RM ***1 Athlete working at a time