WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Rowling: 3x205m (Burpee Penalty)

PT/OHS/SOTS: 2×10/10/5 (30s)

Skill Practice

Snatch (12-15 Minutes)

Hang Power Snatch + OHS: 3+3@Bar, 3+3@50%, Then 3×3+3@60-70% or HBD WT *1-2 Min Rest

*Based Off 1RM Snatch

Conditioning

Metcon (AMRAP – Rounds and Reps)

14-Min AMRAP

5 Bent-Over Row (S-35/55, Rx-55/75, Rx+65+/95+)

10 Bar Facing Burpee (S-Step Over)

15 Air Squat (to appropriate MB Ht)

20 Cal Row

*Record Total Rds + Reps

Cool Down

Ham Negatives (2-3×8)

*With a Partner

Mobilize

Lax Ball Lying Trap Smash (1-2 Spots: 8 Movements Each)

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1+ Min Each)