WOD

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (Time) 30 S2OH 135/95# 300m Run 30 Snatch 155/105# 300m Run 30 Clean 185/120# 300m RunCAP: (24m) 1 Athlete working at a time

Blue Ridge CrossFit – CrossFit Final week of “ALPHA” Cycle Instructional Final week of “ALPHA” Cycle. (Deload Week) Athletes will establish 6Rep Max on all Powerlifting movements. Warm-up Benchmark/Strength Shoulder Press (Establish 6RM) Wide Grip Shoulder Press (Establish 6RM) Close Grip Shoulder Press (Establish 6RM) (24m) *All 1RM attempts must have judge or video submission

Blue Ridge CrossFit – CrossFit Final week of “ALPHA” Cycle Instructional Final week of “ALPHA” Cycle. (Deload Week) Athletes will establish 6Rep Max on all Powerlifting movements. Warm-up Benchmark/Strength Deadlift (Establish 6RM) Sumo Deadlift (Establish 6RM) Close Stance Deadlift (Establish 6RM) (34m) *All 1RM attempts must have judge or video submission

Blue Ridge CrossFit – CrossFit Final week of “ALPHA” Cycle Instructional Final week of “ALPHA” Cycle. (Deload Week) Athletes will establish 6Rep Max on all Powerlifting movements. Warm-up Benchmark/Strength Bent Over Row (Establish 6RM) Wide Grip Bent Over Row (Establish 6RM) Close Grip Bent Over Row (Establish 6RM) (27m) *All 1RM attempts must have judge or video submission

Blue Ridge CrossFit – CrossFit Warm-up Strength Close Grip Shoulder Press (4×6/75%) (8m) Transition: (3m) Conditioning Metcon (AMRAP – Reps) CIRCUIT: 120/60 ME Pushup ME Situp ME Strict Pullup ME Reverse Lunge L/R=2 *200m Buy-in each rd. THEN, with remaining time: Complete AMRAP of prescribed gymnastic movement

Blue Ridge CrossFit – CrossFit Warm-up Strength () Overhead Squat (4×6/75%) (14m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (20m) 300m Farmer Walk 32/20kg *15 Pushup + 25 Air Squat Every 50m (Buy-in) Then: With remaining time: AMRAP 10 Pullup 10 RKS 10 Suitcase DL 5L/5R

Blue Ridge CrossFit – CrossFit Warm-up Strength Sumo Deadlift (4×6/75%) (14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (12m) 6 Skater Bound L/R=1 12 WBS 18 MB Chest Slam 24 Double UnderWT: 20/14#

Blue Ridge CrossFit – CrossFit Warm-up Strength Wide Grip Bent Over Row (4×6/75%) (9m) Transition: (3m) Metcon Metcon (3 Rounds for reps) CIRCUIT | 40/20 | 3rds MB Pushup MB Situp MB Pullup MB Mtn Climber L/R=1WT: 20/14#