WOD Wednesday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min run/row/ride

“Bring Sally Up” Air Squat Warm-Up

McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2x10e (No Rest)

Strength/Power

Hang Clean (Strength Ladder )

5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@100% or HBD WT

*1.5-2 Min Rest

*Hang Position Start – Full Squat Recovery – Work Up to HBD 1

*Work Up to No Heavier Than 90% of 1RM Clean

Conditioning

Metcon (Time)

For Time

Cash-In: 20 Bar Facing Burpees

Then 3 Rounds

5 Front Squats (S-35-55/55-75, Rx-75/105, Rx+105+/155+)

10 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B)

5 Box Jump Overs (S-AC Step Over, Rx-20/24)

*Record Time

Cool Down

Partner Side Bridge Ladder (2×1-5 Each Side )

*1 Min Rest

Mobilize

Lax Ball Ext Rot Smash (1 Min Each)

Foam Roll Calves (1 Min Each)

Wall Stretch (1+ Min Each)