WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Frog Jump Ladder 2×2-8 (30s)

PT/3s Pause Air Squat/Banded Front Rack Stretch: 2×10/5/30s Each Side (30s)

Strength/Power

Clean and Jerk (3/3/2 Then 1/1/1/1)

3@Bar, 3@50%, 2@60%, Then 1@70%, 1@75%, 1@80%, 1@85% or HBD WT

*1.5-2 Min Rest

*USE APPROPRIATE WT – Full Clean/Split Jerk

Conditioning

Metcon (AMRAP – Reps)

45/15 Circuit

DUBS (S-Singles) – Max Reps

Burpees – MAX Reps

Glute Bridge

*3 Rounds – 1 Min Rest Between Rounds

*Record Total DUB + Burpee Reps

Cool Down

Renegade Row (2-3×16@HBD WT)

*1 Min Rest

*Suggested WT: S-BW, Rx-10/15, Rx+20+/30+

Mobilize

Lax Ball Plantar Fascia Smash (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)

Static Scorpion Stretch (1 Min Each)