Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (3×5/80% | 1xME/50%) (15m) *Compare to Wk 3. Metcon Metcon (AMRAP – Rounds and Reps) M1-8: 12 RKS 12 KB S2OH 12 KB FS M8-12 12 AKS 12 Gorilla Row L/R=2 12 KB FR Rev. Lunge L/R=2 M12-15: ME L-Sit Raise WT: 24/16kg Rx+: 32/20kgRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (3×5/80% | 1xME/50%) (12m) *Compare to wk 3 Metcon Barbell Cycling (AMRAP – Reps) ME/60s Hang Power Snatch 75/55# Rest: (2m) ME/60s Power Snatch 95/65# Rest: (2m) ME/60s Hang Squat Snatch 115/75# Rest: (2m) ME/60s Squat Snatch 135/95# WT: Start @ 50% of HPS 1RMRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (3×5/80% | 1xME/50%) (15m) *Compare to wk 3 ME Metcon Metcon (Time) 21-15-09 OHS C2B Pullup *CAP: (8m)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (3×5/80% 1xME/50%) (12m) *(Compare ME total to Week 3) Metcon Metcon (AMRAP – Rounds and Reps) (14m) 100 ABmatsitup (buy-in) Then: With remaining time 25 Double-under 21 Air-Squat 15 DB PushPress 09 Toe to Bar 06 DB Hang-CleanWT: 55/35#Read more

Blue Ridge Fitness – CrossTraining Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) ME/6m Bench Press 135/95# Rest: (2m) ME/6m Back Squat. 135/95# Rest: (2m) Then: AMRAP 22 WallBall Shots 20/14# 16 American KBS 24/16kg 12 T2B 10 Burpee 2 Bar 6″ Score: BP & BS (10reps) = (1Rd) Then add to AMRAP (Rds & Reps) Rx+: BB: 155/105# | KB: 32/20kg *1 Athlete working at all timesRead more