WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Wednesday

3 min run/row/ride

Partner Sprint Relay w/ Burpee 2 Minutes

McKenzie Press-Up/TMC/Frog Jump 2×10/10/10 (30s)

Strength/Power

Clean (Strength Ladder)

6@Bar, 5@50%, 4@60%, 3@70%, Then 2@80%, 1@90%, 1@100-105% IF Applicable

*2 Min Rest)

*Full Squat Clean – Work Up to HBD 1 – Max 2 Misses At Same WT

*MUST LISTEN TO COACH FOR GOOD STOPPING POINT

Conditioning

Metcon (AMRAP – Rounds and Reps)

8-Min AMRAP

50 DUBS (S-100 Singles)

10 Dips (S-Box or Push-Up, Rx-Steel, Rx+ Ring)

5 Snatch Grip DL (S-55/75, Rx-95/135, Rx+135+/185+)

*Record Total Rds + Reps (Rx=DUBS, Steel Dips or Above, 95+/135+ SGDL)

Cool Down

DB E.R. (2×12 @ 2.5-12 lbs )

Dumbbell Shoulder External Rotation
*1 Min Rest

*3010 Tempo

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Foam Roll Glutes (1 Min Each)

Standing Calf Stretch (1 Min Each)