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Saturday 4264

Published on May 21, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up WOD Metcon (AMRAP – Reps) Teams of two 5 min amrap of: (one person working at a time,cumulative between both teammates and broken up between teammates in any way) 35 Double Unders 200 meter run Then Team Fight Gone Bad 2 rounds Switch

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6 Week Challenge – Day 9

Published on May 20, 2016, by in WOD.

CrossFit Bellevue – 6 Week Challenge Almost done with Week 3! You are half way done with your 6-week challenge! View Public Whiteboard Warm-up CFBV JA’s & Dynamic Warm Up Weightlifting Hang Power Snatch (7 x 3) EMOM 7 minutes 3x Power Snatch Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP: 7 Pull

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Friday 4263

Published on May 20, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Deadlift (15 mins to find 2 RM) WOD Metcon (Time) For time: 40 Deadlifts 225/155 20 Hang Power Clean 135/95 10 Ring Muscle-ups 5 Rope Climbs Youth Athlete Strength Back Squats use three rounds to build to 65% 2-sets of 5-reps at 65%, 2-sets of 3-reps at

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Thursday 4262

Published on May 19, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Snatch (15 mins to work to a heavy single) WOD Metcon (Time) 5 RFT 20 cal row 10 over erg burpees lunge steps – down and back the length of the turf Youth Athlete Strength Strength: Bench Press use three rounds to build to 65% and then

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6 Week Challenge – Day 8

Published on May 18, 2016, by in WOD.

CrossFit Bellevue – 6 Week 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 minutes- 5 minute

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