WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Squat Thrust Ladder 2×1-5 (30-60s)

PT/OHS/SOTS Press 2x10e (30s)

Skill Practice

Snatch (12-15 Minutes)

OHS + Snatch Balance: 3+2@Bar, 3+2@50%, Then 3×2+1@60-70% or HBD WT

*1-2 Min Rest

*IF Never Done – Suggested WT: S-Bar OHS+PVC SB, Rx-35-55/45-75, Rx+65+/95+

*Based Off 1RM Snatch

Conditioning

Metcon (Time)

For Time

10 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+5 MU)

50 DUBS (S-100 Singles)

8 Pull-Ups (Rx+4 MU)

40 DUBS (S-80 Singles)

6 Pull-Ups (Rx+ 3 MU)

30 DUBS (S-60 Singles)

4 Pull-Ups (Rx-2 MU)

20 DUBS (S-40 Singles)

2 Pull-Ups (S-1 MU)

10 DUBS (S-20 Singles)

*Record Time

Cool Down

Side Bridges (2-3x10e @ 3010 Tempo )

*1 Min Rest

Mobilize

Lax Ball Plantar Fascia Smash (1 Min Each)

Foam Roll Lats (1 Min Each)

Kneeling Hip Flexor Stretch (1+ Min Each)