WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Locomotor Movments 1xGLe Each

Broad Jump 2xGLe (Walk Back)

Strength/Power

Hang Power Clean (5@Bar, 5@50%, 2@60% Then 4×3@70-80% or HBD WT )

*1-2 Min Rest

*ALL PRETTY

Conditioning

CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
7-Minute AMRAP

Ascending Ladder by 3’s of:

Thrusters (S-AC, Rx-65/95)

Pull-Ups (S-Jumping/Chin, Rx-C2B)

Record Total Reps

Cool Down

Partner Glute Bridge/Single Heavy KB Hold (7 Minutes (35+/50+))

*Hold KB However You Want

*Switch A.N.

Mobilize

Lax Ball Front Shoulder Smash

Banded Chest Opener

Wall Stretch