Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (3×4/85% | 1xME/60%) (12m) Metcon Barbell Cycling (4 Rounds for weight) ME/60s High-Hang Power Snatch Rest: (2m) ME/60s High-Hang Squat Snatch Rest: (2m) ME/60s Mid-Hang Power Snatch Rest: (2m) ME/60s Mid-Hang Squat Snatch Rest: WT: Athlete ChoiceRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (3×4/85% | 1xME/60%) (15m) Metcon Metcon (AMRAP – Rounds and Reps) (15m) 5 Pullup 10 Pushup 15 Air-Squat 20 Vup 25 Double-UnderRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (3×4/85% 1xME/60%) (12m) Metcon Metcon (AMRAP – Reps) (4m) ME Clean & Jerk 135/95# Rest: (4m) (4m) ME Snatch 115/95# Rest: (4m) (4m) ME Thruster 95/65# WT: Start 45-50% of C&J 1RM and ascend accordinglyRead more

Blue Ridge Fitness – CrossTraining Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Reps) M1-4: ME Burpee Stepup M4-8: ME Box Jump On/Over M8-12: ME Bar Over Burpee M12-16: ME Box Jump M16-20: ME Partner Leg Toss *EOMOM: 8 Deadlift 225/155#Box: 24/20″ WT: 45-50% of DL 1RM *1 Athlete workingRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (3×5/80% | 1xME/50%) (10m) *Compare to Wk. 3 Metcon Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds Cal Bike WallBall Shot 20/14# Ring Dip Double-UnderRead more