WOD Wednesday CrossFit – BluPrint Fitness
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WOD Wednesday CrossFit


WOD Wednesday CrossFit

Bluprint Fitness – CrossFit


Warm-up (No Measure)

3 min run/row/ride

Partner Bear Crawl + Crab Walk 3 Min (Partner Rest)

PT/McKenzie Press-Up/3s Pause Air Squats 2×10/10/10 (30s)


Clean and Jerk (Work Up to 1RM for the Day)

3@Bar, 3@50%, 2@60%, 2@70%, Then 1@80%, 1@90%, 1@95-100%, 1@100-105%

*2-3 Min Rest

*Full Clean + Split Jerk


Metcon (Weight)

3 Rounds NFT

10 Push-Ups (S-Neg2Knee, Rx-HRPU, Rx+Strict HSPU)

20 Walking Lunges @ BW

200m Farmer Carry (S-20/30, Rx-35/50, Rx+45+/60+)

*Record FC Weight Used

Cool Down

Banded Curls (2-3x20s @ HBD Band )

*1 Min Rest

*Step On Band & Curl at Fast Rate


Lax Ball QL Smash (1 Min Each)

Forearm Chest Opener (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

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