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formats

Wednesday 4233

Published on April 20, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Strength Bench Press (15 mins to work to heavy single.) WOD Metcon (AMRAP – Reps) ascending ladder, amrap 10 minutes: 2 KB Swings (55/35) 2 c2b pull-ups 2 sit-ups 4-4-4 6-6-6 etc. Youth Athlete Strength Strength – 5 rounds 5 Over Box jump overs 1 conan (use

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formats

Tuesday 4232

Published on April 19, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Strength Clean (15 mins to work up to a heavy single.) record your heaviest lift WOD Metcon (Time) 7 RFT: Hill Run Rope climb Youth Athlete Strength Strength – 2-sets of Push-Up 5 complex 5 normal pushups 5 wide grip pushups 5 normal pushups 5 pushups with

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formats

Monday 4231

Published on April 18, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up JA’s CFBV dynamic warm up Strength Back Squat (5 – 3 – 1) record heaviest lift WOD Metcon (Time) 4 RFT 400m plate carry 30 sit ups w/ plate Rx: 45/25 *use one plate Youth Athlete Strength Strength: EMOM 15 mins 2 strict pull ups and, 5

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formats

Sunday 4230

Published on April 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) In front of a clock set for 12 minutes: 1 minute of 30-inch box jumps 1 minute of 115-lb. sumo deadlift high pulls 2 minutes of 30-inch box jumps 2 minutes

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formats

Saturday 4229

Published on April 16, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up WOD Metcon (Time) In teams of two, partners alternate to complete four sets each of: Run 400 Meters 10 Bear Complexes (DL + Hang Power Clean + Front Squat + Push Press) (115/75) Cool Down/Stretch