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Monday 4322

Published on July 18, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up 3 Rounds: 10 Cal AB 15 Hollow Rocks Front Squat (Find 3RM ) WOD Metcon (Time) For Time: 100 Front Squat 135/95 *10 HSPU every time the bar drops* {20 minute time cap} scale accordinglydo not use rack. Rest in front rack. Youth Athlete Strength Strength: De-load

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6 Week Challenge – Day 10

Published on July 18, 2016, by in WOD.

CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge Welcome to Week 4! View Public Whiteboard Warm-up CFBV JA’s & Dynamic Warm Up Weightlifting Front Squat (5 x 3 ) *3 second lower, 3 second hold at bottom* Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 10 Push Press 10 Box Jumps 10

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Sunday 4321

Published on July 17, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up Strength Make up lift / Core smash WOD Metcon (AMRAP – Reps) 6 Rounds: (40 seconds work : 20 seconds rest) Minute 1: Row or AB for Cal Minute 2: Air Squat Cool Down/Stretch

 
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Saturday 4320

Published on July 16, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up WOD Metcon (AMRAP – Rounds and Reps) Partner WOD 30 Minute AMRAP: Buy in: 1 mile run then with remaining time complete the following: 10 Rope Climbs 15 Push Jerks 95/65 20 Burpee Box Jumps (24″/20″) 30 Cal Row 1 Partner working at

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6 Week Challenge – Day 9

Published on July 15, 2016, by in WOD.

CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge Almost done with Week 3! You are half way done with your 6-week challenge! View Public Whiteboard Warm-up CFBV JA’s & Dynamic Warm Up Weightlifting Hang Power Snatch (7 x 3) EMOM 7 minutes 3x Power Snatch Metcon Metcon (AMRAP – Rounds and Reps) 12 Min

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