Blue Ridge Fitness – CrossTraining

Instructional

“VICTOR” Cycle | Benchmark Week (FINAL DAY)

*Athletes can choose ONE Benchmark WOD. 2 Heats.

Warm-up

Benchmark WOD

Amanda (Time)

3 Rounds for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups