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6 Week Challenge – Day 16

Published on October 3, 2016, by in WOD.

CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge View Public Whiteboard Warm-up CFBV JA’s & Dynamic Warm Up Metcon Metcon (AMRAP – Reps) With Normal Class EMOM 21:00 1: 15 Med Ball Cleans 2: 12 Dumbell Snatches 3: 50 Double Unders Cool Down/Stretch 1 Clean + 2 Front Squats 1 Clean + 2 Front

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Sunday 4398

Published on October 2, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Lift/Skill Core Smash/Make-Up Lift Metcon (Time) For Time: 10 –> 1 Hang Power Clean (115/85) Handstand Push-Ups Toes to Bar DUs

 
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Saturday 4397

Published on October 1, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Lift/Skill Make-Up Lift or Core Smash Metcon (AMRAP – Rounds and Reps) Partner “Rankel” In teams of 2, complete as many rounds as possible in 20 minutes of: 6 Deadlifts, 225/155 7 Burpee Pull-ups 10 Kettlebell Swings, 70/55 200m Run In honor of U.S. Marine Corps Sergeant John

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6 Week Challenge – Day 15

Published on September 30, 2016, by in WOD.

CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge View Public Whiteboard Warm-up CFBV JA’s & Dynamic Warm Up Weightlifting EMOM 6 min with empty barbell: 5x DL 5x Hang Clean 5x Front Squats 5x Push Press 5x Back Squat Metcon Metcon (AMRAP – Reps) Intervals: 4 Rounds of 30 sec on/30 sec off: Walking

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Friday 4396

Published on September 30, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Strength Shoulder Press (Find new 1 RM) If you DIDN’T find max BS, do that. If you DID, find your new 1RM Press. WOD Metcon (Time) For time: 100 Overhead Squats 95/65 *Every time you drop the bar do 20 Burpees Youth Athlete Strength Strength: Strength: Back

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