WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 Min Run/Row/Ride

Locomotor Movements 1xGL

KB Complex: RW + Ribbon + Alt KBS + Inverted Carry 2x10e/Gym Lap (20/30) – 60s Rest

Vertical Jumps + 3×5 (30s)

Skill Practice

Snatch (Practice 15 Minutes)

1. Position Holds: High/Low/Full 2x15s Each @ Bar (60s Rest)

2. Position Holds: High/Low/Full 2x3s Each @ Bar (60s Rest)

3. Burgener Series: High/Low/Full 1x3e @ Bar (60s Rest)

4. Full Snatch Practice @ Bar-50% 1RM Sets of 1-3 (Rest A.N.)

Conditioning

Metcon (AMRAP – Reps)

10-Minute AMRAP

Team Sled Pull (S-25/45, Rx-45/70, Rx+70+/90+)

Record Max Gym Laps

Cool Down

DB E.R. (2-3x10e 3010 Tempo @ 2.5-15 lbs *60s Rest)

Dumbbell Shoulder External Rotation

Mobilize

Foam Roll Quads

Forearm Stretches