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formats

Tuesday 4225

Published on April 12, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Strength Clean (15 mins to work up to a heavy double) WOD Metcon (Time) 5 RFT 250m row 10 Shoulder to overhead 10 Front rack lunges Rx: 95/65 Youth Athlete Strength Strength: Front Squats, use three warm-up sets to build up to 40% then do two sets

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formats

Monday 4224

Published on April 11, 2016, by in WOD.

CrossFit Bellevue – 6 Week Challenge View Public Whiteboard Warm-up JA’s CFBV dynamic warm up Strength Back Squat (3×3 @ 85%) WOD Metcon (Time) 5 Rounds for time of: 20 GHD Sit-ups 20 1-arm Dumbbell Snatch 75/55 *Alternate arms each rep Youth Athlete Strength Strength: De-load week, Dead-lifts use three rounds to build to 40%

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formats

Monday 4224

Published on April 11, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up JA’s CFBV dynamic warm up Strength Back Squat (3×3 @ 85%) WOD Metcon (Time) 5 Rounds for time of: 20 GHD Sit-ups 20 1-arm Dumbbell Snatch 75/55 *Alternate arms each rep Youth Athlete Strength Strength: De-load week, Dead-lifts use three rounds to build to 40% and then

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formats

Sunday 4223

Published on April 10, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up Strength Make up lift / Core smash WOD Metcon (Time) For time: 1 round of: 115-lb. hang power cleans, 30 reps 15 ring dips 15-ft. rope climb, 3 ascents Then, 2 rounds of: 115-lb. hang power cleans, 20 reps 10 ring dips 15-ft.

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formats

Saturday 4222

Published on April 9, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up WOD Metcon (AMRAP – Rounds and Reps) 30 min AMRAP, teams of 2: 60 WB 60 TTB 60 calories 60 lunges 60 GHD hip ext 60 sit ups 60 pull ups *One partner working at a time. Must tag parter when switching. **

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