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Home Articles posted by Dan Cerrillo (Page 57)
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Saturday 4257

Published on May 14, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up WOD Metcon (Time) -Partner WOD- 20 Rounds (10 each, 25 min cap): Partner 1: 1 Round: 10 KBS (53/35) 250m Row or 200m Run Partner 2: Plank Hold (any variation: arms or elbows, side plank, etc..) * Partner 1 does their 1 Round

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6 Week Challenge – Day 6

Published on May 13, 2016, by in WOD.

CrossFit Bellevue – 6 Week Challenge View Public Whiteboard Warm-up CFBV JA’s & Dynamic Warm Up Weightlifting Back Squat (5 x 5) 10 Hollow Rocks b/t Back Squats Metcon Metcon (AMRAP – Reps) 12 min EMOM: 10 DB Burpee Deadlift 4 Shuttle Runs 40 Singles Cool Down/Stretch

 
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Friday 4256

Published on May 13, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Deadlift (Find 3RM) -then Based off 3RM- 1×3@95% 1×3@90% (15min Running Clock) WOD Lift/Skill 30 Burpee Box Jumps@30/24 Metcon (AMRAP – Rounds and Reps) 12min AMRAP 6 Deadlifts 275/185 12 Pushups Youth Athlete Strength Back Squats use three rounds to build to 60% and then do 2-sets

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Thursday 4255

Published on May 12, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Snatch (EMOM x 12) x4; 3 Snatch@70% x4; 2 Snatch@80% x4; 1 Snatch@90% Record heaviest set Lift/Skill 50 Ring Dips (10min Running Clock) WOD Metcon (Time) For Time: 30-20-10 Power Snatch@95/65 Cal Rowscale as needed. Goal is to complete work for every minute. Youth Athlete Strength Strength:

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6 Week Challenge – Day 5

Published on May 11, 2016, by in WOD.

CrossFit Bellevue – 6 Week Challenge View Public Whiteboard Warm-up CFBV JA’s & Dynamic Warm Up Weightlifting Push Press (5 x 5) 10 min EMOM Even: 5x Push Press Odd: Practice Pull Ups (5-10 Reps) Metcon Metcon (Time) With Partner Complete: KB Swing Ladder: 10-1 Ladder of KB Swings.While one person works the other holds

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