WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Broad Jump + Bear Crawl 2xGLa (Partner Rest)

PVC Series: PT/OHS/Push-Press 2x10e (30s)

Strength/Power

Clean and Jerk (3/3/2/1/1/1 Then 1-3 Sets of 1 to Find 1RM )

3@Bar, 3@50%, 2@60%, 1@70%, 1@80%, 1@90%, Then 1-3 Sets of 1 to Find 1RM

*1-3 Min Rest

*ALL PRETTY – Full Clean + Split Jerk

*Take Adequate Rest

Conditioning

Metcon (AMRAP – Reps)

7- Minute AMRAP

50 DU’s (S-100 Singles)

5 Thrusters (S-35/55, Rx-65/95, Rx+95/135)

Record Reps (55 per round)

Cool Down

SL Wall Reach (2-3x8e *60s Rest)

Mobilize

OH Banded Stretch

Lax Ball I/R Bias

Kneeling Hip Flexor Stretch