WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements 1xGL

SA OHS 2x5e (BW-20/30) – 60s Rest

Vertical Jump 2×5 (30s)

Skill Practice

Snatch (12-15 Minutes)

1. Burgener Series (High Hang) 1x3e @ Bar

2. Position Holds: High/Low/Full 1x3s Each @ Bar

3. Snatch/Hang Snatch/OHS: Take 8-10 Minutes to Work Up To HBD WT (Rest A.N.)

Conditioning

Metcon (AMRAP – Reps)

10-Minute AMRAP

Team Sled Pull (S-25/45, Rx-45/70, Rx+70+/90+)

Record Max Gym Laps

Cool Down

Face Pull (Banded) (2-3×12 3010 Tempo *60s Rest)

Mobilize

Lax Ball Shoulder Smash (Front)

Forearm Chest Opener