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Friday 4333

Published on July 29, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Strength Core Smash: 4 rds :60 sec flutter kicks :60 sec plank hold :60 sec rest WOD Metcon (Time) “Pay the Man” Buy In: 1000m Row 4 Rounds: 10 Deadlift 275/185 50 Dubs Cash Out: 50 Cal AB Youth Athlete Strength Strength: Find 1RM Back Squat Power:

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6 Week Challenge – Day 15

Published on July 29, 2016, by in WOD.

CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge View Public Whiteboard Warm-up CFBV JA’s & Dynamic Warm Up Weightlifting EMOM 6 min with empty barbell: 5x DL 5x Hang Clean 5x Front Squats 5x Push Press 5x Back Squat Metcon Metcon (AMRAP – Reps) Intervals: 4 Rounds of 30 sec on/30 sec off: Walking

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Barbell Club and Skills- Thursday!

Published on July 28, 2016, by in WOD.

CrossFit Bellevue – Barbell and CF Skills Club View Public Whiteboard Skill Strict Pull-Ups/Chin-Ups – Movement Review – Modifications 3x Max Sets Strength Romanian Deadlifts – Movement Review – Modifications 3×5 at 60-70% effort Weighted GHD back extensions – Movement Review – Modifications 3×6 at 15-35lbs

 
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Thursday 4332

Published on July 28, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Hang Snatch + Snatch (find a heavy) WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 1 Snatch@135/95 3 HSPU 5 Burpees Youth Athlete Strength Strength: Max Bench Press Speed: Max calories in 5:00 airdyne Speed: Max calories in 5:00 row Accessory Strength: Six rounds of

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6 Week Challenge – Day 14

Published on July 27, 2016, by in WOD.

CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge View Public Whiteboard Warm-up CFBV JA’s & Dynamic Warm Up Teach Handstands Gymnastics 3 Rds: 20 sec Hollow Hold 20 sec Handstand Hold 8x Bar Taps (kip swing, arch/hollow swing 5x perfect push ups Max Effort Ring Support Hold 10 Double Under Attmeps Metcon Metcon (AMRAP

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