WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

OHS/SOTS Combo 3×8 @ Slow Tempo (30s)

Hang Muscle Clean/Front Squat/Push Press 2x3e @ Bar-65 lbs (30s)

Strength/Power

Hang Power Clean (5/3/2 Then 4-6 Sets to Find 1-3RM *1-3min Rest)

TEST 5@ Bar, 3@50%, 2@65%

Conditioning

Metcon (AMRAP – Reps)

7 Minute AMRAP

Ascending Ladder By 3’s

Pull-Up (S-Ring Row/Jumping, Rx-Chin, Rx+C2B)

OHS (S-35/45, Rx-55/75, Rx+65+/95+)

Record Total Reps

Cool Down

Hollow Rock (2-3×10 *60s Rest)

Mobilize

Foam Roll IT Bands

Pigeon Pose