WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

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

KB Thruster + Toe Tap 2×10/50 @ 20+/30+ (30s)

Strength/Power

Oly Choice: Clean & Jerk OR Snatch + OH Hold – 3@Bar, 3@50%, 2@65%, 1@70%, Then 3×1+10s Hold@80%

*1-3 Min Rest

*Pick ONE of these to work on

Clean and Jerk (3@Bar, 3@50%, 2@65%, 1@70% Then 3×1+10s Hold@80%)

*1-3 Min Rest

Snatch (3@Bar, 3@50%, 2@65%, 1@70% Then 3×1+10s Hold@80%)

*1-3 Min Rest

Conditioning

Metcon (AMRAP – Rounds and Reps)

Max Reps in 3 Minutes

4 Power Cleans (S: 35-75/55-115, Rx: 95/135)

8 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+HSPU)

12 Lateral Lunges @ BW (Total)

3 Cycles – 1 Minute Between Each Cycle

Rollover Rds – Record Total Rds + Reps
Note: Push-ups should be strict, C2F, with a braced core. Hold yourself to this standard and you’ll improve in all areas of fitness!

Cool Down

Sky Dive Hold (2-3×30-45s *60s Rest)

Mobilize

Foam Roll Glutes

Lax Ball Trap Smash

Chest Stretch