WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min run/row/ride

Partner Bear Crawl + Broad Jump 3xGL (Partner Rest)

Burgener Series: High Hang + Low Hang @ Bar

Strength/Power

Hang Power Clean (8@40%, 5@50%, Then 4×5+15s Rack Support *90-120s )

@60-70% or HBD WT

ALL PRETTY

Conditioning

Metcon (Weight)

12-Minute EMOTM

Even: 5 Gym Laps

Odd: 5 OHS From the Ground (S-PVC-35/55, Rx-55/75, Rx+65+/95+)

OHS WT Can Increase – Record Heaviest OHS

Cool Down

SB Circles (2-3x8e *60s Rest)

Mobilize

Foam Roll Glutes

Standing Hamstring Stretch