WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min row/ride/run

Partner Sprint + Back Pedal 3xGL (Partner Rest)

PVC Series: PT/OHS/SOTS 2x10e @ Slow Tempo (30s)

Strength/Power

Push Press (8/5/2 Then 3/3/2/2 *90-120s Rest)

8@Bar, 5@50%, 2@60% Then 3@70%, 3@75%, 2@80%, 2@85%

Conditioning

Metcon (Weight)

Triplet

5 Power Snatch (Suggested Start: S-35/55, Rx-55/75, Rx+65+/95+)

200m Run OR 12 Gym Lengths (MAX Effort)

30s High Plank

3 Rounds – 2 Minute Rest

Power Snatch WT Can Increase – Record Heaviest Set

Cool Down

T2B/KTE/HKR (25-30 Total *Rest A.N.)

Mobilize

Foam Adductors

Standing Straddle

Athlete’s Choice