Blue Ridge Fitness – CrossTraining Warm-up Mobility HIP (12m) Metcon Metcon (Time) 100 DU (Double Under) 50 ABmat Situp (But-in) Then: 21-15-09 SA DB OHS 55/35# Pullup Then: 50 ABmat SU 100 DURead more

Blue Ridge Fitness – CrossTraining Warm-up Weightlifting Hang Power Snatch (1×3/70% | 1×3/75% | 1×3/80%) E2MOM Hang Squat Snatch (1×2/70% | 1×2/75% | 1×2/80%) E2MOM Squat Snatch (6×1/Climbingto MW | Starting @ 65-70%) Every 90s *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (6m) 9 SDHP (Sumo Deadlift Highpull 95/65# 9 PP (Push Press) […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (1×9/65% | 1×6/70% | 1×3/80%) *E2MOM Romanian Deadlift (1×9/65% | 1×6/70% | 1×3/80%) Sumo Deadlift (6×1/Climbing Starting at 65-70%) *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (6m) 9 PS (Power Snatch) 95/65# 9 TSTR (Thruster) 95/65#*Rx+: 115/75# *WT: 50% of weakest liftRead more

Blue Ridge Fitness – CrossTraining Warm-up Metcon Partner WOD (Teams of 2) Metcon (AMRAP – Rounds and Reps) ME/3m Burpees (Buy-in) *Both athletes have 3m to accumulate as many burpees as possible. Then: (22m AMRAP) 10 DL (Deadlift) 225/155# 10 GS (Goblet Squat) 24/16kg 10 PUL (Pullup) 10 DB PP (Pushpress) 55/35#*Both athletes working on […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Skill Transfer Clean Weightlifting High-Hang Clean (1×3/65% | 1×3/70% | 1×3/80%) *Run as E2MOM Mid-Hang Clean (1×3/65% | 1×3/70% |1×3/80%) *Run as E2MOM Low Hang Clean (6×1/Climbing to MW | Starting @ 65-70%) *Every 90s *3m Transition Metcon Metcon (Time) (3rds) 40 KB Flutter Kick 24/16kg L/R=1 30 AKS […]Read more