WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min run/row/ride

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

Partner Broad Jump + Back Pedal 2xGL (Partner Rest)

Burgener Series: High Hang + Low Hang @ Bar

Strength/Power

Hang Power Clean (8/5/2 Then 5/5/3/2+ *90-120s Rest)

8@Bar, 5@50%, 2@60%, Then 5@70, 5@75, 3@80, 2+@85% or HBD WT

ALL PRETTY

Conditioning

Metcon (Weight)

10-Min EMOTM

3 DL + 3 Bar Facing Burpees

Suggested Start: S-55/75, Rx-75/135, Rx+95+/185+

WTs CAN increase after set 3 – Record Heaviest Completed Set

Cool Down

Side Plank (2-3x30s Each *60s Rest)

Mobilize

Lax Ball QL Smash

Pigeon Pose