BluePrint CrossFit WOD 042617


CrossFit Miami

Games athlete to a beginner, click the link above or scroll down to see which BluePrint CrossFit WOD is right for you!

SCALED

IS THIS FOR ME? CLICK HERE.

First day in CrossFit? The SCALED WOD is the right stimulus for you at this point. It will provide the results you want without overwhelming you. If SCALED still sounds difficult, your Coach can modify it even further for your specific needs.

Strength WOD:
Clean & Jerk
Technique Work

And

 Conditioning WOD:
21-15-9:
Shoulder To Overhead
Band Assisted Pull Ups

FITNESS

IS THIS FOR ME? CLICK HERE.

Whether you have been doing CrossFit for years, just want to look good naked, stay really fit or are graduating from the SCALED WOD’s this is the program for you. Classic CrossFit WOD’s, classic weights, all the fun, all the community.

Strength WOD:

Clean & Jerk
7 Minute EMOM
60%/2+1
70%/2+1
75%/2+1
80%/2
85%/1
85%/1
85%/1

And

 Conditioning WOD:
21-15-9:
Jerks 95/65
Pull-ups

 

 

COMPETITIVE

IS THIS FOR ME? CLICK HERE.

The COMPETITIVE WOD is designed for people that want to compete! Whether you want to compete in a local competition or go the CrossFit Games, this is the track you should follow. It’s heavier, it hurts more, and it takes dedication.

Strength WOD:
Clean & Jerk
7 Minute EMOM
60%/2+1
70%/2+1
75%/2+1
80%/2
85%/1
85%/1
85%/1

And

 Conditioning WOD:
21-15-9:
Jerks (135/95)
C2B Pull-ups

 

 

WOD COMMENTS

Happy Monday. Today we have a nice one. Make sure you spend time mobilizing the shoulders and opening them up to be ready for all the snatches and OHS. It’s a new week, let’s get to work!

 

BOX NEWS

Dear Clients, this Saturday we will be doing some major spring cleaning at the box. We will be repainting the box as well as the boxes and organizing everything for you guys. If you would like to come lend a hand, you are more than welcome and we would truly appreciate it.


By | 2017-04-25T22:05:31+00:00 April 26th, 2017|WOD|Comments Off on BluePrint CrossFit WOD 042617