Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Wide Grip Bench Press (3×7/70%)

(12m)

Weightlifting

Wide Grip Bench Press (1xME/50%)

Unbroken

(Compare to week 5)

Complex

1 High Hang Squat Snatch + 1 Mid Hang Squat Snatch + 1 Squat Snatch

Complex (Weight)

HHSS + MHSS + SS

Work up to heavy complex

(5×1/Climbing)

(E75s)
*Record heaviest successful set

Metcon

Metcon (AMRAP – Rounds and Reps)

(7m)

4 Plate OH Stepup 24/20″ | L/R=2

8 Plate Hand-Tap L/R=1

12 Plate Scissor Kick L/R=1
WT: 45/25#