Blue Ridge Fitness – CrossTraining Warm-up Strength Wide Grip Bench Press (4×8/65,65,70,70%) E2m Conditioning Wide Grip Bench Press (Weight) ME/2m @ 50% CIRCUIT (AMRAP – Rounds and Reps) Rest: (2m) between Rounds2m/2m | 3rds 2 TGU 1L/1R Then with remaining time: AMRAP: 9 WallBall Shots 6 MB Lateral Hop L/R=2 3 Burpee 2 BarRead more

Blue Ridge Fitness – CrossTraining Benchmark Olympic Lifting Mid-Hang Muscle Snatch (Workup to 1RM) Mid Hang Power Snatch (Workup to 1RM) Mid-Hang Squat Snatch (Workup to !RM) All 1RM attempts must have judge Strength Reverse Grip Bent Over Row (4×8/65,65,70,70%) Conditioning Metcon (Weight) Reverse Grip Bent Over Row (me/2m @ 50%Read more

Blue Ridge Fitness – CrossTraining Warm-up Benchmark Olympic Lifting Athlete has (18m) total to workup to 1RM in all lifts Mid-Hang Muscle Clean (Work up to 1RM) Mid-Hang Power Clean (Workup to 1RM) Mid-Hang Squat Clean (Work up to 1RM) Strength Barbell-Upright Row (4×8/65,65,70,70%) E2m Conditioning Metcon (Weight) Upright Row: (ME/2m @ 50%)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Deadlift (4×8/65,65,70,70 | E2MOM) Conditioning Metcon (Weight) SUMO DEADLIFT: (ME/2m @ 50%) Metcon Metcon (AMRAP – Rounds and Reps) (14m) 10 DB Hang Clean 55/35# 25′ HS Walk 25′ Broad Jump 10 DB Suitcase Reverse Lunge 55/35#Read more

Blue Ridge Fitness – CrossTraining *Final day of Block 1 of “BRAVO” Cycle Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (AMRAP – Rounds and Reps) (24m) 300 Double Under 150 Leg Toss 100 Air Squat 75 Amat Situp 50 Pushup 25 Pullup (BUY-IN) Then: (With remaining time: AMRAP 15 Deadlift 09 Power Clean 06 S2OH*WT: 155/105# **40% of DL 1RM ***1 Athlete working at a timeRead more