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6 Week Challenge – Day 6

Published on September 9, 2016, by in WOD.

CrossFit Bellevue – 6 Week Fitness and Nutrition 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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Thursday 4374

Published on September 8, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up WOD Lift/Skill OH Complex 6 working sets of: 1 push press + 2 push jerks Weight increases each set. Metcon (No Measure) EMOM x 20 mins of: 10 Cals on Assault Bikesub cal row for bike if needed Youth Athlete Strength Bench Press use three warm-up sets

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Barbell Club and CF Skills- Thursday

Published on September 8, 2016, by in WOD.

CrossFit Bellevue – Barbell and CF Skills Club View Public Whiteboard Skill Strict Ring Pull-Ups – 2x Max Set Clean Footwork Drills Strength Hang Clean Pull + Hang Clean – Work up to heavy single

 
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Wednesday 4373

Published on September 7, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up Strength Snatch Grip Deadlift (3×3 @ 105%) WOD Metcon (Time) 21-15-9 Bar-facing-burpees Front squats 95/65 Pull ups do chest to bar pull ups for Rx+ Youth Athlete Strength Hang Power Clean use three warm-up sets to build up to 40% then do two

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6 Week Challenge – Day 4

Published on September 7, 2016, by in WOD.

CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge Welcome to Week 2! View Public Whiteboard Warm-up CFBV JA’s & Dynamic Warm Up Teach (w/ PVC): Front Squat Push Press Weightlifting Front Squat (3 x 5 ) Shoulder Press (3 x 5) Metcon Metcon (Time) Chipper (for time): Turf Length Walking Lunges (2x) 20 Goblet

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