WOD Thursday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

PVC Series: PT/OHS/SOTS 2x10e @ Slow Tempo (30s)

Broad Jump + Back Pedal 3xGLap (No Rest)

Skill Practice

Clean (12-15 Minutes)

1. Burgener Series (High Hang) 1x3e @ Bar

2. Position Holds: Start/Low Hang/High Hang 1x3s Each @ Bar

3. Clean/Hang Clean/10s Rack Hold: Take 8-10 Minutes to Work Up To HBD WT (Rest A.N.)

Conditioning

Metcon (AMRAP – Reps)

Triplet

3-5 Rope Climbs (S-5 Floor Variation + 5 Jumping Pull-Ups, Rx-Rope Climb, Rx+Legless)

30s: Max Thrusters (S-35/45, Rx-55/75, Rx+65+/95+)

45s: Glute Bridge

3 Rounds: Rest 2 Minutes – Record Total Thruster Reps

Cool Down

Partner Plank Tap-out Ladder (2-3×2-10 *60s Rest)

P1 Plank Tap-Out/P2 High Plank

Mobilize

Lax Ball Trap Smash

Forearm Chest Opener

Athlete’s Choice