WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Sprint Relay 3 Minutes

PVC Halo/OHS/Vertical Jump 2x10e/10/5 (30s)

Skill Practice

Snatch (12-15 Minutes)

1. 3 Position DL (Below Knee/Low Hang/High Hang) 2×2 @ Bar (30s)

2. OHS 2×5 @ Bar (30s)

3. Burgener Series (Full) 2x1e @ Bar (30s)

4. Snatch Practice 6-8 Minutes (Rest A.N.)

*Use Appropriate WT that Allows Full ROM Movements

Conditioning

Metcon (AMRAP – Reps)

Tabata Stations (3 Rounds)

Station 1: Squat Thrust Plate Hop

Station 2: BB Rack Hold (S-55/75, Rx-85+/115+) – From Floor

Station 3: DUBs (S-Singles)

Station 4: Wall Sit

1 Minute At Each Station w/ No Rest Between Stations

Record Total Burpee Reps + DUBs/Singles

Cool Down

Arch Hold (2-3×15-20s *1 Min Rest)

Mobilize

Foam Roll IT Bands (1 Min Each Side)

Floor Forearm Stretch (45 Seconds)

Kneeling Hip Flexor Stretch (1 Min Each Side)