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Wednesday 4380

Published on September 14, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up Strength Shoulder Press+Push Press+Push Jerk EMOM 10: 3 Shoulder press + 2 Push press + 1 Split jerk @ 85% 1RM SP WOD Metcon (Time) 50 Rounds 1 Deadlift 225/155 2 Box Jump-Overs 24/20 Youth Athlete Strength Strength: Find 1RM Power Clean Speed:

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6 Week Challenge – Day 8

Published on September 14, 2016, by in WOD.

CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge View Public Whiteboard Warm-up CFBV JA’s & Dynamic Warm Up Weightlifting Hang Power Clean (5 x 5) EMOM for 5 min perform 5 Hang Power Cleans Cool Down/Stretch Metcon Metcon (AMRAP – Rounds and Reps) *Teach Thrusters* 5 minute AMRAP: 7x Thrusters 7x Push-Ups -Rest 3

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Tuesday 4379

Published on September 13, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV Dynamic Warm-Up Skill EMOM x 10 Odd- 5-10 Strict Pull Ups Even- 30sec HS Hold WOD CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups Youth Athlete Strength

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Barbell Club and CF Skills- Tuesday

Published on September 13, 2016, by in WOD.

CrossFit Bellevue – Barbell and CF Skills Club View Public Whiteboard Skill HSPU – Movement Review Strength Death By: Split Jerk – 50% of 1 RM

 
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Monday 4378

Published on September 12, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up Strength Back Squat (5×5 @ 75%) WOD Metcon (Time) 4 RFT 20 cal row 8 clean and jerk (135/95) 200 m run Youth Athlete Strength Strength: Dead-lifts, use three sets to build up to 55% 1RM, then do 7 sets of 5-reps at

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