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 Clean (6×3/Climbing from 65%) E60s Mid-Hang Power Clean (5×3/Climbing from 65%) E75s Mid-Hang Squat Clean (4×3/Climbing from 65%) E90s Strength Shoulder Press (4×6/70,70,75,75% | E2MOM) Conditioning Metcon (Weight) Shoulder Press 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 Deadlift (4×6/70,70,75,75% | E2MOM) Conditioning Metcon (Weight) Deadlift: ME/2m@50%*Compare to week 1 Metcon Metcon (AMRAP – Rounds and Reps) (12m) 50′ SB Bear Crawl 50′ SB OH Lunge * 5 SB Burpee each time athlete breaks/Pauses*WT: 50/35#Read more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 | (Partner WD) Metcon (AMRAP – Rounds and Reps) (10m) 2 Hang Clean 135/95# 3 Clean 4 Front Squat 10 Bar Facing Burpee Rest: (4m) (10m) 2 Hang Snatch 115/75# 3 Snatch 4 Overhead Squat 10 Bar Over BurpeeWT: Start 50% of Clean 1RM *1 Athlete workingRead 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 (4×8/65/65/70/70% | E2MOM) Conditioning Metcon (Weight) Bench Press: ME/2m@50% Metcon Metcon (Time) 24-21-18 Overhead Squat 95/65# C2BRx+: 135/95# WT: 50% of OHS 1RM CAP: (9m)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 High Hang Muscle Snatch (6×3/Climbing from 65%) E60s High Hang Power Snatch (5×3/Climbing from 65%) E75s High Hang Squat Snatch (4×3/Climbing from 65%) E90s Strength Bent Over Row (4×8/65/65/70/70% | E2MOM) Conditioning Metcon (Weight) Bent Over Row: ME/2m@50%Read more