17
Jun
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)
[email protected], [email protected]%, [email protected]%, [email protected]%, Then 4-6 Sets to Find 1RM
*1-3 Min Rest
2: Hang Snatch ( [email protected], [email protected]%, [email protected]%, Then 3×[email protected]%)
*1-3 Min Rest
3: Snatch Balance (Take 5 Min to Work Up to HBD 2-Then do 3×[email protected] 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