Blue Ridge Fitness – CrossTraining “BRAVO” Cycle. This Block will concentrated to time based strength components and Olympic lifting segments. The general emphasis is strength and OLY skill development. Warm-up Strength Deadlift (4×4/80,80,85,85% | E2MOM) Conditioning Metcon (Weight) Deadlift: ME/2m@50%*Compare to week 2 Metcon Metcon (Time) 10-1 Devil Press Ring Muscle upCap: (15m)Read more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 | Partner WOD Metcon (3 Rounds for reps) CIRCUIT | 60/60 | 3rds Max Cal Bike TSTR 95/65# Max Cal Row G2OH 95/65# Box Jump 24/20″*1m Work / 1m Rest. *1 athlete works, both athletes restRead more

Blue Ridge Fitness – CrossTraining “BRAVO” Cycle. This Block will concentrated to time based strength components and Olympic lifting segments. The general emphasis is strength and OLY skill development. Warm-up Strength Bench Press (4×6/70/70/75/75% | E2MOM) Conditioning Metcon (Weight) Bench Press: ME/2m@50%Compare to Week 1 Metcon Metcon (Time) 24-21-18 SDHP 95/65# HSPURx+: 135/95# WT: 50% of SDHP 1RM CAP: (10m)Read more

Blue Ridge Fitness – CrossTraining “BRAVO” Cycle. This Block will concentrated to time based strength components and Olympic lifting segments. The general emphasis is strength and OLY skill development. Warm-up Weightlifting Mid-Hang Muscle Snatch (6×3/Climbing from 65%) E60s Mid Hang Power Snatch (4×3/Climbing from 65%) E75s Mid-Hang Squat Snatch (4×3/Climbing from 65%) E90s Strength Bent Over Row (4×6/70,70,75,75% | E2MOM) Conditioning Metcon (Weight) Bent Over Row: ME/2m@50%*Compare to week 1Read more

Blue Ridge Fitness – CrossTraining “BRAVO” Cycle. This Block will concentrated to time based strength components and Olympic lifting segments. The general emphasis is strength and OLY skill development. Warm-up Strength Back Squat (4×6/70/70/75/75% | E2MOM) Conditioning Metcon (Weight) BACKSQUAT: ME/2m@50%*Compare to week 1 Metcon Metcon (AMRAP – Rounds and Reps) (15m) 600m Run 60 ABmat Situp (Buy-in) Then: With remaining time AMRAP 25 Double-Under 15 MB OH Squat 10 MB Pushup 05 MB BurpeeWT: 20/14#Read more