Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Deadlift (1×8/67.5% | 1×5/72.5% | 1×2/85%) Romanian Deadlift (1×8/67.5% | 1×5/72.5% | 1×2/85%) Deadlift (6×1/Climbing Starting at 65-70%) *E90s *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (7m) 7 BB Pushup+Bent Over Row 95/65# 7 C2B (Chest to Bar)*Rx+: 135/95# *WT: 50% of BORRead more

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Blue Ridge Fitness – CrossTraining Warm-up Group Warm-up Metcon Partner WOD (Teams of 2) Metcon (Time) 200 ABSU (ABmat Situp) (Buy-in) Then: (2rds) 30 SA DB Hang Clean & Jerk 55/35# 30 SA DB Front Squat 55/35# 30 SA DB Hang Snatch 55/35# 30 SA DB Push Press Then: 150 ABSU Then: Then: (2rds) 30 […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Weightlifting Hang Power Clean (1×3/65% | 1×3/70% | 1×3/80%) E2MOM HANG SQUAT CLEAN (1×2/65% | 1×2/70% | 1×2/80%) E2MOM Clean (6X1/Climbing to MW | Start @ 65-70%) E90s *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (6m) 9 OHS (Overhead Squat) 95/65# 9 RD (Ring Dip)Rx+: 115/75# *WT: […]Read more

Blue Ridge Fitness – CrossTraining Strength Bench Press (1×9/65% | 1×6/70% | 1×3/80%) E2MOM Wide Grip Bench Press (1×9/65% | 1×6/70% | 1×3/80%) E2MOM Close Grip Bench Press (6×1/Climbing to MW | Star @ 65-70%) Metcon Metcon (AMRAP – Rounds and Reps) (6m) 9 HPC (Hang Power Clean) 95/65# 9 BFB (Bar Facing Burpee)Rx+: 115/75# […]Read more