Blue Ridge Fitness – CrossTraining Benchmark Olympic Lifting (18m) Muscle Snatch (Workup to 1RM) Power Snatch (Workup to 1RM) Squat Snatch (Workup to !RM) All 1RM attempts must have judge Strength Reverse Grip Bent Over Row (4×6/70,70,75,75%) (E2m) Conditioning Metcon (Weight) Reverse Grip Bent Over Row (me/2m @ 50%Compare to week 5Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Front Squat (4×6/70,70,75,75%) E2m Conditioning Metcon (Weight) Front Squat: (ME/2m @ 50%)*Compare to week 5 Metcon Metcon (AMRAP – Rounds and Reps) (20m) 100m SA Farmer Walk 8 SA KB OHS 10 KB SDHP 12 T2BWT: 24/16kg Rx+: 32/20kgRead More

Blue Ridge Fitness – CrossTraining Warm-up Benchmark Olympic Lifting Athlete has (18m) total to workup to 1RM in all lifts Muscle Clean (Work up to 1RM) Power Clean (Workup to 1RM) Squat Clean (Work up to 1RM) Strength Barbell-Upright Row (4×6/70,70,75,75%) E2m Conditioning Metcon (Weight) Upright Row: (ME/2m @ 50%)Compare to week 5Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Deadlift (4×6/70,70,75,75) E2m Metcon Metcon (AMRAP – Rounds and Reps) (9m) 2 Hang Power Clean 2 S2OH 2 Front Squat 4 Bar Facing BurpeeWT: 135/95# (40% of Cleam 1RM)Read More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Partner WOD (Teams of 2) Metcon (AMRAP – Rounds and Reps) (20m) 40 Double Under 20 MB Pushup 15 Pullup 10 Clean 135/95#1 Athlete Wirkung at a time *BOTH athletes perform 3 Burpee each transitionRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Wide Grip Bench Press (4×8/65,65,70,70%) E2m Conditioning Wide Grip Bench Press (Weight) ME/2m @ 50% CIRCUIT (AMRAP – Rounds and Reps) Rest: (2m) between Rounds2m/2m | 3rds 2 TGU 1L/1R Then with remaining time: AMRAP: 9 WallBall Shots 6 MB Lateral Hop L/R=2 3 Burpee 2 BarRead More

Blue Ridge Fitness – CrossTraining Benchmark Olympic Lifting Mid-Hang Muscle Snatch (Workup to 1RM) Mid Hang Power Snatch (Workup to 1RM) Mid-Hang Squat Snatch (Workup to !RM) All 1RM attempts must have judge Strength Reverse Grip Bent Over Row (4×8/65,65,70,70%) Conditioning Metcon (Weight) Reverse Grip Bent Over Row (me/2m @ 50%Read More

Blue Ridge Fitness – CrossTraining Warm-up Benchmark Olympic Lifting Athlete has (18m) total to workup to 1RM in all lifts Mid-Hang Muscle Clean (Work up to 1RM) Mid-Hang Power Clean (Workup to 1RM) Mid-Hang Squat Clean (Work up to 1RM) Strength Barbell-Upright Row (4×8/65,65,70,70%) E2m Conditioning Metcon (Weight) Upright Row: (ME/2m @ 50%)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Deadlift (4×8/65,65,70,70 | E2MOM) Conditioning Metcon (Weight) SUMO DEADLIFT: (ME/2m @ 50%) Metcon Metcon (AMRAP – Rounds and Reps) (14m) 10 DB Hang Clean 55/35# 25′ HS Walk 25′ Broad Jump 10 DB Suitcase Reverse Lunge 55/35#Read More

Blue Ridge Fitness – CrossTraining *Final day of Block 1 of “BRAVO” Cycle Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (AMRAP – Rounds and Reps) (24m) 300 Double Under 150 Leg Toss 100 Air Squat 75 Amat Situp 50 Pushup 25 Pullup (BUY-IN) Then: (With remaining time: AMRAP 15 Deadlift 09 Power Clean 06...Read More