WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements 1xGLe Each

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

Burgener Series (High Hang Clean) 2x2e @ Bar-95 lbs (60s)

Strength/Power

1: Clean and Jerk ( 3+3/2+2/2+1/1+1 Then 4-6 Sets to Find 1RM)

3+3@Bar, 2+2@50%, 2+1@65%, 1+1@75%, Then 4-6 Sets to Find 1RM

*1-3 Min Rest

2: Hang Snatch ( 3@Bar, 2@50%, 1@60%, Then 3×2@65-75%)

*1-3 Min Rest

3: Snatch Balance (Take 5 Min to Work Up to HBD 2-Then do 3×2@that WT)

*1-3 Min Rest

Conditioning

Metcon (No Measure)

Triplet

8 Dips (S-Negatives, Rx-Steel)

8e Walking Lunges

200m Farmer Carry (25+/40+)

3 Rounds – Rest A.N.

Mobilize

Foam Roll Quads

Wall Stretch

Coach’s/Athlete’s Choice