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Friday 4319

Published on July 15, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Strength Deadlift (EMOM x 10 min – 3 DL) choose weight WOD Metcon (Time) For Time: [18 Minute Time Cap] #Kettlebell Friday By In: 50 Situps 100m Single Kettlebell Carry Then complete: 9-6-3-6-9 Power Clean 9-6-3-6-9 Kettlebell Swings Cash Out: 100m Single Kettlebell Carry 50 SitupsRx/Rx+ KB

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Thursday 4318

Published on July 14, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Snatch Complex (Power snatch + snatch) 6 sets WOD Metcon (Time) For time: 100 Wallball Shots 20/14 75 Burpees 50 Cals, Assault Bike 25 Toes-to-bar Youth Athlete Strength Strength: Bench Press, use three sets to build up to 55% 1RM, then do 10 sets of 10-reps at

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Barbell Club and Skills Class- Thurs

Published on July 14, 2016, by in WOD.

CrossFit Bellevue, CrossFit Bellevue – Barbell and CF Skills Club View Public Whiteboard Skill Handstands – Movement Review – Modifications Strength – Box Back Squats Up to heavy triple

 
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6 Week Challenge – Day 8

Published on July 13, 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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Wednesday 4317

Published on July 13, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Strength Shoulder Press+Push Press+Push Jerk (6 sets of the complex) WOD Metcon (Time) 3 RFT: 500m Row 9 Power Snatches, 115/85 Youth Athlete Strength Strength: Power Cleans, use three sets to build up to 55% 1RM, then do 10-sets of 5-reps at 55%, after each set do

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