WOD Friday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/ride/run

Partner MB Toss 3 Minutes @ 14-16/20 (5 Burpee Penalty for Dropping)

Superman/Air Squat/Broad Jump 2×10/10/5 (30s)

Strength/Power

Oly Choice:

Power Clean & Jerk OR Power Snatch

3@Bar, 3@50%, 2@65%, 1@70%, Then 4×2@75-80%

*1-3 Min Rest

*Burgener From Low Hang

Power Clean+Jerk (3@Bar, 3@50%, 2@65%, 1@70%, Then 4×2@75-80% )

*1-3 Min Rest

*Burgener Warm-up From Low Hang

Power Snatch (3@Bar, 3@50%, 2@65%, 1@70%, Then 4×2@75-80% )

*1-3 Min Rest

*Burgener Warm-up From Low Hang

Conditioning

Metcon (AMRAP – Reps)

Tabata

DB Snatch-L (S-15/20, Rx-25/35, Rx+40+/55+)

DB Snatch-R

Dead Hang

Box Jump (S-AC, Rx-20/24) – MAX Reps

Deep Mt Climber

Hollow Rock

4 Rounds – Record Total Box Jumps

Cool Down

Partner OH Slosh Pipe Hold (5-7 Minutes (S-22, Rx-30, Rx+35+))

Mobilize

Lax Ball QL Smash

Foam Roll Lats

Wall Stretch