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formats

Thursday 4297

Published on June 23, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Snatch (15 mins to build to heavy single) Record heaviest lift WOD Metcon (Time) For time: Cals on assault bike. Men – 100 cals Ladies – 70 cals Use rower if bike is not available. Youth Athlete Strength Strength: Bench Press, Use three warm-up sets to build

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formats

Barbell Club and Skills- Thursday

Published on June 23, 2016, by in WOD.

CrossFit Bellevue – Barbell and CF Skills Club View Public Whiteboard Skill Handstand Push-Ups – Movement Review – Modifications Strength Deficit Deadlifts – 7×3 at 60%

 
formats

Wednesday 4296

Published on June 22, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Shoulder Press (15 mins to build to heavy single) Record your heaviest lift. WOD Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 250m run 12 KBS 70/53 Youth Athlete Strength Strength: Power Cleans, Use three warm-up sets to build up to 65% Power Clean then do

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formats

Tuesday 4295

Published on June 21, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Strength Clean (15 mins to work to heavy single ) Record your heaviest lift. WOD Metcon (Time) 4 RFT: 20 Sumo Deadlift High Pulls 25 GHD sit-ups Rx = 105/75 Youth Athlete Strength Use three warm-up sets to build up to 55% Front Squat then do 2-sets

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formats

Barbell Club and Skills- Tuesday

Published on June 21, 2016, by in WOD.

CrossFit Bellevue – Barbell and CF Skills Club View Public Whiteboard Skill Double Unders – Movement Review Strength Snatch Balance Complex – Up to 70% effort