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Barbell Club and CF Skills- Thurs

Published on October 20, 2016, by in WOD.

CrossFit Bellevue – Barbell and CF Skills Club View Public Whiteboard Lift/Skill You pick a weightlifting movement to max out or work on! Working on a skill movement is also acceptable.

 
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Thursday 4416

Published on October 20, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up WOD Snatch Complex (Hang Snatch + Snatch + Power Snatch) 55% x 1+1+1 60% x 1+1+1 65% x 1+1+1 x3 Metcon (Time) EMOM x 10 Odd – 2 snatches + 2 OHS Even – 20 double undersBegin at 50% body weight. Add 10% to every odd minute.

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Wednesday 4415

Published on October 19, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up Skill Work 12min EMOM Minute 1: Max Wall Balls Minute 2: Max Distance Handstand Walk or HS Hold Minute Minute 3: Rest WOD Metcon (Time) “Ride to Helen” 3 RFT 20 Cals, Assault Bike 21 KBS (55/35) 12 Pull-Ups Youth Athlete Strength Strength:

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Tuesday 4414

Published on October 18, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV Dynamic Warm-Up Strength Clean + jerk + power clean (55% x 1+1+1 60% x 1+1+1 65% x 1+1+1 x3) WOD Metcon (Time) Run 800-400-200-100m Box jumps 40-30-20-10 (24/20) Abmat sit-ups 40-30-20-10 Youth Athlete Strength Strength: Shoulder Press and Front Squats, use three warm-up sets ot build

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Monday 4413

Published on October 17, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up Strength Back Squat 60% x 5 70% x 4 80% x 3 90% x 2 100%+ x 1 WOD Metcon (Time) 3 RFT: 500m Row 10 Hang Power Cleans 15 Laterall Over Bar Burpees Rx 135/95 Youth Athlete Strength Strength: Dead-lifts use three

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