WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min run/row/ride

Partner MB Toss 3 Minutes (14-16/20)

PT/TMC/Broad Jump 2×10/10/GL (Walk Back)

Strength/Power

Overhead Squat (8/5/2 Then 3×5@65-75% or HBD WT *90-120s Rest)

8@Bar, 5@50%, 2@60%

Then 3X5

ALL PRETTY

Conditioning

Metcon (No Measure)

15-Min EMOTM

Min 0-3-6-9-12 ** 5 Power Cleans (S-55/75, Rx-75/95, Rx+95+/135+)

Min 1-4-7-10-13 ** 8 Pull-Ups (S-Ring Rows/5 Banded Strict, Rx-Chin, Rx+C2B)

Min 2-5-8-11-14 ** 10 Box Jumps (S-Athlete’s Choice, Rx-20/24, Rx-24/30)

Record Time Heaviest Power Clean Set

Cool Down

Plank Tap-Outs (2-3×30 @ Slow Tempo *60s Rest)

Mobilize

Lax Ball Trap Smash

Chest Stretch