WOD Wednesday CrossFit – BluPrint Fitness
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WOD Wednesday CrossFit

4
Jan

WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

Partner Spider Lunge + Sprint 3xGLap (Partner Rest)

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

Strength/Power

Overhead Squat (5@Bar, 5@50%, 3@60%, Then 3×5@60-70% or HBD WT)

*FULL Depth – Use Ball IF Necessary

*Off Rack

Conditioning

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
*S-90 Singles

*(S-35/45, Rx-55/75)

*Record Total Reps

Cool Down

Partner Dead Bug Ladder (2×2-10 *1 Min Rest)

P1 Dead Bug

P2 Hold Arms & Legs Up

Mobilize

McKenzie Press Up 2×10 (30s)

Foam Roll Glutes (1 Min Each)

Forearm Chest Opener (1 Min Each)

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