WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Sprint Relay 3 Minutes (Partner Rest)

PVC Series: PT/OHS/SOTS 2x10e (30-60s)

Strength/Power

Snatch Grip Deadlift ( 8@Bar, 5@50%, 3@60% Then 3×5@65-70% or HBD WT )

*1.5-3 Min Rest

*Suggested Start: S-55/75, Rx-75/115, Rx+95+/155+

Conditioning

Death by Clean-2-Press (AMRAP – Rounds and Reps)

12 EMOTM C2P Increasing 1 Rep Each Minute

12 Round Cap: IF all rounds are not completed, complete as many bar facing burpees for remaining time.

Record Highest Complete Round (Round) + Burpees (Reps)

Tie Breaker – IF 12 Rounds Completed = Time Finished

(S-65/95, Rx-95/135)

Cool Down

DB E.R. (2-3x10e @ 5-12 lbs *60s Rest)

Dumbbell Shoulder External Rotation

Mobilize

Lax Ball Front Shoulder Smash

Lying Hamstring Stretch

Athlete’s Choice