WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Spider Lunge + Sprint 2xGLap (Partner Rest)

McKenzie Pess Up/Iron Cross Kick/Frog Jump 2×10/10/10 (No Rest)

Strength/Power

Clean (Hang Power Clean)

5@Bar, 3@50%, 2@60%, 2@70%, 1@80%, 1@90%, 1@100%, IF Applicable 1@100+%

*2 Min Rest

*IF Never Done or No Numbers – Find HBD WT Using Rep Scheme Above

*IF You Have 1RM Clean – Base #’s Off 80% of 1RM Clean

Hang Power Clean

Conditioning

Jackie Remix (Time)

For Time

1000m Row

50 Wall Ball (S-KB Thruster 20/35, Rx-16/20)

30 Pull-Ups (S-Jumping/Ring Row, Rx-Chin)

*Record Time

Cool Down

Partner Plank Tap-out Ladder (2×2-10 )

*1 Min Rest

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Foam Roll Quads (1 Min Each)

Forearm Chest Opener (1+ Min Each)