WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner KB Transfer 3 Minutes (20/35)

PVC Series: PT/OHS/SOTS 2x10e @ Slow Tempo (30s)

Burgener Series 1x From Start Position

Strength/Power

Oly Choice:

Clean & Jerk OR Snatch: 3@Bar, 2@50%, 2@65%, 1@75%, 1%85%

Then 1-3 Sets to Find 1RM

*1-3 Min Rest

*ALL PRETTY

*MAX 2 Misses @ 90+%

Clean and Jerk (3/2/2/1/1 Then 1-3 Sets to Find 1RM)

3@Bar, 2@50%, 2@65%, 1@75%, 1%85%

Then 1-3 Sets to Find 1RM

*1-3 Min Rest

*ALL PRETTY

*MAX 2 Misses @ 90+%

Snatch (3/2/2/1/1 Then 1-3 Sets to Find 1RM)

3@Bar, 2@50%, 2@65%, 1@75%, 1%85%

Then 1-3 Sets to Find 1RM

*1-3 Min Rest

*ALL PRETTY

*MAX 2 Misses @ 90+%

Conditioning

Benz (Time)

3RFT

21 DU’s (S-42 Singles)

15 Wall Balls (S-10-14/16, Rx-16/20)

9 Power Snatches (S-35/55, Rx-55/95, Rx+75+/115+)

Cool Down

Partner Wall Sit/Sky Dive Hold (5 Minutes)

*Switch A.N.

Mobilize

Lax Ball Trap Smash

Foam Glutes

Wall Stretch