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Saturday 4432

Published on November 5, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Lift/Skill Make-Up Lift or Core Smash Metcon (AMRAP – Reps) Teams of 4 20min AMRAP One person at each station rotate when station ahead clears 10 DB man makers 25 wall ball shots 400m run 5 Burpee MU (ring or bar) (Scale: Burpee pull ups) At 20:00 5min

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Friday 4431

Published on November 4, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Strength Clean (build to a heavy clean for the day) WOD Metcon (Time) For time: Buy-in: 1,000m Row Directly into: 21-15-9 Overhead Squats 95/65 KB Swings 53/35 Youth Athlete Strength Strength: Back Squats use three rounds to build to 65% and then do 2-sets of 5-reps at

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Barbell Club and CF Skills- Thursday

Published on November 3, 2016, by in WOD.

CrossFit Bellevue – Barbell and CF Skills Club View Public Whiteboard Skill Rope Climbs – 10 minutes to work on technique or conduct 5 attempts with minimal number of pulls to the top Strength Clean Pulls – Work up to 1×2 at 125% of 1RM Clean Cleans – Work to heavy single

 
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Thursday 4430

Published on November 3, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up 4 RNFT 20 Side to side Russian twist holding a plate (25, 15) 20 Situps w/plate Then mobility before or after wod WOD Metcon (Time) 5 RFT hill run 20 wall balls Youth Athlete Strength Strength: Bench Press use three warm-up sets ot build up to 65%

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Wednesday 4429

Published on November 2, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up Strength Deadlift (5×5 building) Record heaviest set WOD Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 10 cal row/AB 10 v ups 10 burpees Lunge Steps* *lunge down and back the width of the turfeach round is 40 reps. Only count the

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