WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min run/row/ride

PVC Series: PT/OHS/SOTS 2x10e @ Slow Tempo (30s)

Burgener Series (High Hang Then Low) + 3 Front Squats 2x3e @ Bar (30s)

Strength/Power

Hang Power Clean (8/5/3 Then 4×3@65-75% or HBD WT *90-120s Rest)

8@Bar, 5@50%, 3@60%

ALL PRETTY

Conditioning

Death By KB Transfer (AMRAP – Rounds and Reps)

EMOTM Athletes will transfer their KB 1 Gym Length – Increasing by 1 GL each minute until athletes cannot finish within the minute.

(S-15/25, Rx-25/35, Rx+35+/50+)

15-Minute MAX

Record Highest FULLY Complete Round (1-15)

IF athlete can’t complete all 15 rounds – you must ROW the remainder.

Record Highest Round Completed (Rounds) + Meters Rowed (Reps)

Cool Down

Banded Palof Press (2x10e @ Slow Tempo *60s Rest)

Mobilize

Foam Roll IT Bands

Pigeon Pose