Blue Ridge Fitness – CrossTraining

Instructional

Block 3: (Week 9)

Final week of HOTEL Cycle

Strength:

Re-integrate Pressing and Pulling

Olympic Lifting:

Integration of the “Jerk”

Conditioning:

Constantly Varied

Warm-up

Strength

Bench Press (3×5/75%)

(10m)

Gymnastics

CIRCUIT: 30/60 | 3rds

Strict Pull Up (3xME/30s)

Rest: (60s) Between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

(8m)

8 Hang Snatch

6 OHS

12 Box Jump 24/20″
WT: 95/65# ( 45-50% of OHS 1RM)