4
Jan
WOD Wednesday CrossFit
Bluprint Fitness – CrossFit
Warm-up
Warm-up (No Measure)
3 min run/row/ride
Partner Spider Lunge + Sprint 3xGLap (Partner Rest)
PVC Series: PT/OHS/SOTS 2×10/10/5 (30s)
Strength/Power
Overhead Squat (5@Bar, 5@50%, 3@60%, Then 3×5@60-70% or HBD WT)
*FULL Depth – Use Ball IF Necessary
*Off Rack
Conditioning
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
*S-90 Singles
*(S-35/45, Rx-55/75)
*Record Total Reps
Cool Down
Partner Dead Bug Ladder (2×2-10 *1 Min Rest)
P1 Dead Bug
P2 Hold Arms & Legs Up
Mobilize
McKenzie Press Up 2×10 (30s)
Foam Roll Glutes (1 Min Each)
Forearm Chest Opener (1 Min Each)