WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

“You’ve Been Served” 3 Minutes (5 Burpee Penalty)

PT/Air Squat/Vertical Jump 2×15/10/5 (30s)

Strength/Power

Clean and Jerk (Hang Clean/FS/Push Press)

2/2/2@Bar, 2/2/2@50%, Then 1/1/2@60%, 1/1/2@65%, 1/1/2@70%

*1.5-2 Min Rest

*USE APPROPRIATE WT – *Unbroken Reps aka No Drop

Conditioning

Metcon (AMRAP – Reps)

12-Min EMOM

Min 1: 8 Sumo DL (S-75/115, Rx-105/155, Rx+155+/225+)

Min 2: 8 Push-Ups (S-Neg2Knee/Elevated, Rx-C2F, Rx+HSPU)

Min 3: 30s Squat Thrust Bar Hop – MAX Reps

*Record Total Reps

Cool Down

4-Part Shoulder Series (2×5 Each Side @ BW-5 lbs )

Retract – Row – External Rotation – Press
*No Rest

Mobilize

Lax Ball QL Smash (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Static Scorpion Stretch (1 Min Each)