WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner MB Toss 3 Minutes @ 16/20 (5 Burpee Drop Penalty)

PVC Halo/Deep Mt Climber/Broad Jump 2x5e/10/GLe (30s)

Strength/Power

*Oly Choice: Snatch OR Clean & Jerk

*Pick ONE of these to work on the entire cycle.

*FULL Movements

Snatch (3@Bar, 2@50%, 2@65%, Then 4×1@70-75% *1-3min Rest)

Clean and Jerk (3@Bar, 2@50%, 2@65%, Then 4×1@70-75% *1-3min Rest)

Conditioning

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Jackie

For Time:

1000m Row

50 Thrusters (Rx-35/45, Rx+55/75)

30 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

Record Time

Cool Down

SB Jack Knife (2-3×12 @ Slow Tempo *60s Rest)

Mobilize

Lax Ball Trap Smash

Forearm Chest Stretch

Kneeling Hip Flexor Stretch