WOD Tuesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Rowling: 2x96m (Burpee Penalty)

PT/OHS/SOTS Press 2x10e (30s)

Skill Practice

Snatch (12-15 Minutes)

Hang Power Snatch + Hang Snatch: 3+3@Bar, 2+3@50%, Then 3×1+2@60-70% or HBD WT

*1-2 Min Rest

*IF Never Done – Suggested WT: S-Bar, Rx-55/75, Rx+65+/95+

*Based Off 1RM Snatch

Conditioning

Metcon (Calories)

11-Minute AMRAP

Row/Ride (MAX Cals)

Every 2 Minutes (2-4-6-8): Complete 8 Push-Ups (S-Elevated/Knee, Rx-C2F, Rx+HSPU)

*Record Total Cals

Cool Down

Partner Dead Bug Ladder (2-3×2-8 )

P1 Dead Bug

P2 Hold Arms & Legs Up
*1 Min Rest

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Lax Ball VMO Smash (1 Min Each)

Pigeon Pose (1+ Min Each)