WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Bear Crawl + Back Pedal 2xGLap (Partner Rest)

KB Complex: Ribbon + Alt KBS + Goblet Squat 2x10e @ 25/35 (30s)

Strength/Power

Oly Choice:

Clean & Jerk OR Snatch

Burgener Warm-Up

3@Bar, 3@50%, 2@65%, 1@70%, Then 1@80, 1@85%, 1@75%

*1-3 Min Rest

Clean and Jerk (3@Bar, 3@50%, 2@65%, 1@70% Then 1@80, 1@85%, 1@75%)

Snatch (3@Bar, 3@50%, 2@65%, 1@70% Then 1@80, 1@85%, 1@75%)

Conditioning

Death By KB Transfer (AMRAP – Rounds and Reps)

EMOTM Athletes will transfer their KB 1 Gym Length – Increasing by 1 GL each minute until athletes cannot finish within the minute.

(S-15/25, Rx-25/35, Rx+35+/50+)

15-Minute MAX

Record Highest FULLY Complete Round (1-15)

IF athlete can’t complete all 15 rounds – you must ROW the remainder.

Record Highest Round Completed (Rounds) + Meters Rowed (Reps)

Cool Down

Plank Tap-Outs (2-3×20 )

*1 Min Rest

Mobilize

Foam Roll Glutes

Wall Stretch

Floor Forearm Stretch