WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner KB Lunge + KB Transfer 2xGLap @ 20/30 (Partner Rest)

PVC Series: PT/OHS/SOTS 2×15/10/5 (30s)

Skill Practice

Snatch (12-15 Minutes)

1. Snatch Grip DL + Hang Power Snatch + OHS 2x3e @ Bar/PVC (60s)

2. Full Snatch + Snatch Balance 4x2e @ Bar to 60%1RM Snatch

*60-90s Rest

*Use Appropriate WT that Allows Full ROM Movements

*Technique Focus

Conditioning

Metcon (AMRAP – Rounds and Reps)

11-Minute AMRAP

Cash IN: 50 Wall Ball

Then:

5 Push-Ups (S-Neg2Knee/Elevated, Rx-HRPU, Rx+Strict Ring Dip)

10 Alt DB Snatch (S-AC, Rx-20/35, Rx+35+/55+)

300m Row

*Record Total Rds + Reps

Cool Down

Strict Toes-To-Bar (2-3×8 @ Slow Tempo *1 Min Rest)

S-HKR

Mobilize

Lax Ball Trap Smash (10 Movements – 2 Spots Each Side)

Foam Roll IT Bands (1 Min Each)

Wall Stretch (1+ Min Each)