Blue Ridge Fitness – CrossTraining Warm-up Deadlift (4×3/90% | 1xME/70%) (16m) *Compare to week 9 Metcon Metcon (Checkmark) (14m) EMOM 2 Deadlift 2 Hang Clean 2 S2OH 2 Front SquatWT: 135/95# (50%) of Clean 1RMRead more

Blue Ridge Fitness – CrossTraining Instructional Block 3 (Final Block) Warm-up Strength Bench Press (4×3/90% | ME/70% ) (15m) *Compare to Week 9 Metcon Metcon (AMRAP – Rounds and Reps) (15m) 25 Double-Under 15 WallBall Shots 10 G2S 95/65# 5 HSPU Rx+: 135/95# (50%) of Clean 1RMRead more

Blue Ridge Fitness – CrossTraining Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (28m) 200 Double-Unders 175 AirSquats 150 Pushups 125 Flutter Kicks L/R=1 100 Lunges L/R=2 75 ABmat Situps 50 Pullups 25 Burpees (Buy-in) Then: With remaining time: AMRAP: 60 Double-Unders 20 BB Pushup 10 Clean 135/95#*1 Athlete WorkingRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×2/92.5% | 1xME/70%) (12m) Conditioning Strength Circuit (Weight) CIRCUIT: 20/20 | 5rds DB Curls DB SL Wtd Stepup (R) DB Upright Rows DB SL Wtd Stepup (L) WT: Athlete Choice Box: 24/20″ Score: Total WeightRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (4×2/92.5% | 1xME/70%) (16m) Metcon Metcon (AMRAP – Rounds and Reps) (16m) 10 AKS 12 KB Russian Twist L/R=2 16 SA KB Floor Press 8L/8R 20 Alternating Reverse Lunge L/R=2 WT: 24/16kg Rx+: 32/20kgRead more