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Barbell and CF Skills Club

Published on November 1, 2016, by in WOD.

CrossFit Bellevue – Barbell and CF Skills Club View Public Whiteboard Skill Ring Kips 5×5 Strength Deadlift – Up to heavy triple

 
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Tuesday 4428

Published on November 1, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV Dynamic Warm-Up Strength Shoulder Press 1×5@60% 1×5@70% 1×5@80% 1xME@90% 1xME@50% WOD Metcon (Time) 3 RFT 400m Run 15 Power Snatch 115/80 Youth Athlete Strength Strength: Shoulder Press and Front Squats, use three warm-up sets ot build up to 65% then do two sets of 5 x

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Monday 4427

Published on October 31, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up Strength Front Squat (EMOM x 10 mins – 4 front squats) choose your weight WOD Metcon (AMRAP – Reps) 14min AMRAP 10-20-30-40-50-60-70 etc. Double-unders 1-2-3-4-5-6-7 etc. Chest to Bar Youth Athlete Strength Strength: Dead-lifts use three rounds to build to 65% and then

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Sunday 4426

Published on October 30, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Lift/Skill Core Smash/Make-Up Lift Metcon (Time) For time: 1,000-m row 50 wall-ball shots 50 sit ups 750-m row 35 wall-ball shots 35 sit ups 500-m row 25 wall-ball shots 25 sit ups

 
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Saturday 4425

Published on October 29, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Lift/Skill Make-Up Lift or Core Smash Metcon (Time) for time: sled push run 800 sand bag carry 200m run 800 monkey bars or rig run 800 rope climb run 800 30 J hook burpees (push up, then jump on the rope and get your feet locked in)