Blue Ridge Fitness – CrossTraining Warm-up Benchmark Olympic Lifting Athlete has 15m to establish 1RM in 3 lifts (MC/PC/SC) Muscle Clean (Establish 1RM) (5m) Power Clean (Establish 1RM) (5m) Squat Clean (Establish 1RM) (5m) Transition: (2m) Metcon Metcon (5 Rounds for time) Sprint work: 100m (Rest: 60s 200m Rest: 90s 300m Rest: 120s 400m Rest: (180s) 500mRead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 60lbs SandbagFront Squats Walking Lunges Burpess Over Bag Metcon (Time) 8 * 400m RepeatsWalk Back To Start Is RestRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Paused Shoulder Press (4×6/MW | X121) (8m) Transition: (3m) Metcon Metcon (4 Rounds for reps) EMOM (4rds) ME/30s Bike ME/30s Box Jump 24/20″ ME/30s Hang Clean & Jerk 135/95# ME/30s Lateral Bar Over Burpee*30s Rest after each setRead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP 25lbs Vest5 Diamond Press Ups 5 Sissy Squats 5 Burpees Metcon (Time) 10km RunTime Trial. Max EffortRead more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 3 (Buddy WOD) Metcon (AMRAP – Rounds and Reps) With a 21m running clock: (14m) AMRAP 22 DB Snatch 55/35# L/R=2 12 Thruster 95/65# 22 CAL Bike Then: (7m) AMRAP Rope Climb 15′*M1-14: 1 Athlete must hold From Bar at all times (Hollow) *M14-21: 1 Athlete must *1 Athlete Work/1 Athlete Rest/1 Athlete HoldRead more