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formats

Saturday 4446

Published on November 19, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) A. Row Sprint: 1 minute max cal row (every athlete completes row) B. “Doublemint” Partner WOD: 20 Min AMRAP: 10 Calorie Row, 10 Burpees 20 Calorie Row, 20 Box Jumps (24/20) 30 Calorie Row, 30 Kettlebell Swings (53/35) 40 Calorie Row, 40 Situps 50

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formats

Friday 4445

Published on November 18, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Hang Power Clean (5 x 3) Metcon (AMRAP – Rounds and Reps) 12 min AMRAP of: 3-6-9-12… Back Squat 135/95 Handstand Push-ups

 
formats

Thursday 4444

Published on November 17, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Bench Press (3 x 3) Metcon (Time) 5 rounds for time: 10 Alternating Pistols 15 GHD Sit-Ups 20 KB/DB Snatch (10/side) 55/35

 
formats

Barbell Club and CF Skills

Published on November 17, 2016, by in WOD.

CrossFit Bellevue – Barbell and CF Skills Club View Public Whiteboard Skill HSPUs/Handstand practice – 15 min skill work with advanced modifications Strength Snatch-Grip Deadlift + Snatch Pull – Work up to heavy triple – Emphasize correct movement pattern/similar bar path Power Snatch – Focus on “pulling bar into place”

 
formats

Wednesday- 4443

Published on November 16, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Strength Pause Back Squat- Up to heavy triple * 3 second hold at the bottom of the squat Metcon (AMRAP – Reps) 5 min AMRAP: 5 Hang power cleans 95/65 5 Push press 5 V-Ups – Rest 1 min- 3 min AMRAP: 3 Strict Pull-Ups 3 OHS 95/65

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