WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min run/row/ride

Partner MB Toss 3 Minutes

PVC OHS + SOTS Combo @ Slow Tempo 2×8 (60s)

Burgener Series: High Hang + Low Hang @ Bar

Strength/Power

Hang Power Clean (8@Bar, 5@50%, 2@60% Then 4×3@75-85% or HBD )

*90-120s Rest

ALL PRETTY

Conditioning

Metcon (Time)

3RFT

10 Thrusters (S-Air to 35/55, Rx-55/75, Rx+65+/95+)

10 Pull-Ups (S-10 Ring Rows/5 Jumping Pull-Ups, Rx-Chin, Rx+C2B)

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

Record Time

Cool Down

DB E.R. (2x10e (2.5-15 lbs) *60s Rest)

Dumbbell Shoulder External Rotation

Mobilize

Foam IT Bands

Wall Stretch