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Home Articles posted by Dan Cerrillo (Page 28)
formats

Saturday 4355

Published on August 20, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up WOD Metcon (AMRAP – Rounds and Reps) “Toe Jam” With a partner: 20 min AMRAP partner a – row 500; partner b – amrap of 3 toes to bar, 6 wall balls, 9 double unders Your partner will pick up where you left

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formats

Friday 4354

Published on August 19, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Strength Front Squat (5×3 @ 80%) WOD Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP Rope climb 5 Power Snatch 95/65 10 Box Jump 24/20 Youth Athlete Strength Strength: Strength: Back Squats use three rounds to build to 60% and then do 2-sets of 3-reps at

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formats

Thursday 4353

Published on August 18, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Snatch (work to 85% then 5 singles at 85%.) Lift/Skill 1 min max cals Assault Bike WOD Metcon (Time) 5 RFT: 7 HSPU 14 Pistols Hill Run Youth Athlete Strength Warm-up: 10-8-6-4-2 of perfect push-ups. Strength: Bench Press use three warm-up sets ot build up to 60%

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formats

Barbell Club and CF Skills- Thursday

Published on August 18, 2016, by in WOD.

CrossFit Bellevue – Barbell and CF Skills Club View Public Whiteboard Skill Ring Work! – Pull Ups, Skin-the-Cats, Hip Raises Strength 3-Part Front Squats (1/4, 1/2, Full) – Focus on speed out of bottom – Work up to a spicy set!

 
formats

Wednesday 4352

Published on August 17, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up Strength Bench Press (3×3 85%) WOD Metcon (Time) 4 RFT: Row 250m 10 DB/KB Snatch 55/35 50 m Farmers carry (down/back) *Use only one DB/KB for snatch and farmers carry Youth Athlete Strength Strength: Hang Power Cleans use three rounds to build to

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