WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Spider Lunge + Skip 2xGLap (Partner Rest)

PVC Halo/OHS/SOTS Press 2x5e/10/5 (30s)

Skill Practice

Snatch (12-15 Minute Practice)

1. Snatch Grip DL 2×5 @ PVC to Bar (30s)

2. OHS 2×5 @ PVC to Bar (30s)

3. Hang Power Snatch 4×3 @ Bar to 65% (60s)

*FORM FOCUS – Unbroken Sets

*Record Heaviest Set of 3

Conditioning

Metcon (AMRAP – Reps)

10-Minute EMOTM

Minute 1: 3 Power Cleans (S-55/75, Rx-75/95, Rx+105+/155+)

Minute 2: 30s Bar Facing Burpees (Max Reps)

*Record Total BF Burpee Reps

Cool Down

Kneeling Palof Press (2x10e @ Slow Tempo)

*1 Min Rest

*Pick HBD Band Tension

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Foam Roll Adductors (1 Min Each)

Static Scorpion Stretch (1 Min Each)