WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Spider Lunge + Back Pedal 2xGLap

PVC Halo/TMC/2s Pause Air Squat 2x8e/8/8 (30s)

Strength/Power

Front Squat (5/5/3 Then 3/2/1/1)

5@Bar, 5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1@85-90%

*2-3 Min Rest

*ALL PRETTY – FULL DEPTH

*1s Pause On Work Sets

Conditioning

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
3 Muscle Ups (S1-Jumping C2B/Ring Row, S2-Chin/C2B, Rx-Bar/Ring MU)

10 Power Snatches (S-35/55,Rx-55/75)

*Record Total Reps

Cool Down

Partner Dead Bug Ladder (2×2-8 )

P1 Dead Bug

P2 Hold Arms & Legs Up
*1 Min Rest

Mobilize

Lax Ball Forearm Extensor Smash (1 Min Each)

Lax Ball QL Smash (1 Min Each)

Pigeon Pose (1+ Min Each)