WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min run/row/ride

Air Squat/TMC/Dead Hang 2x30s each (60s)

SA OHS 3x5e (BW-20/BW-30)

Strength/Power

Overhead Squat (8/5/3 Then 5/5/3/3+ *90-120s Rest)

8@Bar, 5@50%, 2@60% Then 5@65, 5@70, 3@75, 3+@80% or HBD WT

*Record Plus Set – ALL PRETTY

Conditioning

Metcon (Time)

3 RFT

8 Pull-Up (S-Ring Row/Strict Banded, Rx-Chin, Rx+C2B)

8e Alt DB Snatch (S-15/25, Rx-25/35, Rx+30+/45+)

8 Box Jump (S-Athlete’s Choice, Rx-20/24, Rx+24/30)

Record Time

Cool Down

Side Plank (2-3x30s each *60s)

Mobilize

Foam IT Bands

Pigeon Stretch