KILO (Benchmark Week)

Blue Ridge CrossFit – CrossFit

Warm-up

Instructional

*Benchmark week. Final week of “KILO” cycle. (26 Dec.-31 Dec.) To include Weightlifting/Powerlifting & Metabolic markers.

**Must have judge on all 1RM attempts

*** “LIMA” cycle to commence 02 Jan.)

Benchmark Olympic Lifting

Snatch (Establish 1RM)

*14m

Benchmark/Strength

Bench Press (Establish 1RM)

*10m

Metcon

Metcon (Time)

(3rds)

10 C&J (Clean & Jerk) 145/100#

20 WBS (Wallball Shot
Rx+:

165/110#

*SPRINT. Choose wt to go UB