WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner MB Thruster Toss 2x8e @ 16/20 (30s)

PT/SL Wall Reach/Wall Squat 2×10/5e/5 (30s)

Strength/Power

Snatch ( 5@Bar, 3@50%, 2@60% Then 4×2@70-80% )

*2 Min Rest

*ALL PRETTY

*FULL SNATCH

Conditioning

Metcon (AMRAP – Reps)

12-Minute EMOTM

Minute 1: 5-8 Strict Pull-Up (S-5 Jumping 3s Negative, Rx-Chin, Rx+C2B)

Minute 2: 30s Squat Thrust (MAX Reps)

Minute 3: 45s Wall Sit

Record Squat Thrust Reps

Cool Down

Parallette Pull Through (2-3×8-10 *1 Min Rest)

Mobilize

Lax Ball Trap Smash

Wall Stretch

Triceps Stretch