WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner Sprint Relay 3 Minutes

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

Strength/Power

Snatch (5/3/2/2/1 Then 1-3 Sets to Find 1RM *1-3 Min Rest)

5@ Bar, 3@50%, 2@65%, 2@75%, 1@85%, Then 1-3 Sets to Find 1RM

*1-3 Min Rest

*Max 2 Misses @ Same WT

Conditioning

Metcon (AMRAP – Reps)

3RFT

10 BB Bent-Over Rows (S-35/55, Rx-55/75, Rx+75+/105+)

15 Burpee Bar Hops (S-Step Over)

20 Wall Ball (S-MB Thruster, Rx-16/20)

Record Total Burpee Bar Hops

Cool Down

Partner Plate Zercher Carry (400m @ 25/45 *Switch A.N.)

Hold Plate in Zercher Position with Elbows at 90 degrees

Mobilize

Lax Ball Trap Smash

Chest Stretch

Wall Stretch