Blue Ridge Fitness – CrossTraining

Instructional

Final Block of “FOXTROT Cycle”

STRENGTH: Auxiliary Power lifts.

WEIGHTLIFTING: Progressive Olympic lifting CONDITIONING: Constantly Varied

Warm-up

Strength

(12m)

Reverse Grip Bent Over Row (3×6/75%)

Reverse Grip Bent Over Row (1xME/50%)

Unbroken set (Compare to week 9)

Weightlifting

COMPLEX:

1 Push Press + 1 Push Jerk + 1 Split Jerk

Metcon (Weight)

1 PP + 1PJ+1SJ

(5×1/Climbing)
(E75s)

Metcon

Metcon (AMRAP – Reps)

(6m)

ME Renegade Snatch 55/35#
*EMOM: 6 Deck Squat

*Score: the RS reps ONLY