Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (4×10/65%) (14m) Transition: (4m) Metcon Metcon (Time) 800m Run Then: (3rds) 8 DB Snatch 6 DB OH Reverse Lunge L/R=2 4 DB Man-Maker Then: 800m RunWT: 55/35# CAP: (20m)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Reverse Grip Bent Over Row (4×10/65%) (10m) Transition: (3m) Metcon A:: Metcon (AMRAP – Reps) (8m) 10 Muscle Snatch 95/65# 08 Power Snatch 135/95# 06 Squat Snatch 155/105# AMRAP OH Squat 185/120#Score: OHS Reps ONLY WT: Start 50% of Snatch 1RM Rest: (6m) Then Retcon “B” B:: Metcon (AMRAP – Rounds and Reps) (6m) 6 OHS 95/65 8 T2BWT: 45% of OHS 1RMRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Front Squat (4×10/65% ) (14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (5m) 10 Thruster 95/65# 05 BMU Rest: (5m) (5m) 10 WBS 20/14# 05 C2B Rest: (5m) (5m) 10 Burpee 05 PullupRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Close Grip Bench Press (4×10/65%) (14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (9m) 6 Front Rack Frwd Lunge 95/65 L/R=2 5 G2OH 95/65# 4 Bar Facing BurpeeRx+: 135/95# WT: 60% of C&J 1RMRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×10/65%) (9m) Transition: (3m) Metcon Teams of 2 (Partner WOD) Metcon (AMRAP – Rounds and Reps) (21m) 21 SB Squat Clean 21 Pullup 200m Run 100m SB OH CarryWT: 55/35# *1 Athlete workingRead more