WOD Wednesday CrossFit


WOD Wednesday CrossFit

Bluprint Fitness – CrossFit


Warm-up (No Measure)

3 min run/row/ride

“Over Under” Team Relay 2x

KB Ribbon/Fig 8/3s Pause Goblet Squat 2×10/10/5 @ 20+/30+ (30s)


1: Clean and Jerk (Clusters)

3@Bar, 3@50%, 2@60%, 1@70% Then 2×1-1-1 Cluster @ 75-80% or HBD WT

*3-4 Min Rest

*15s Between Cluster Reps

*Full Clean + Split Jerk


Metcon (AMRAP – Reps)

Team Sled Push Relay

10-Min AMRAP

In teams of 2-4 complete as many GLap as possible in 10-Min.

Athletes switch every Glap.

WT Added to Sled: S-AC to 30/50, Rx-50/90, Rx+80/140

*Record Total Team Gym Laps

Cool Down

Face Pull (Banded) (2-3×15 @ HBD Band )

*1 Min Rest

*Bands @ Eye HT


Lax Ball Calf Gapping (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)

Bent-Leg Iron Cross Stretch (1 Min Each)