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formats

Wednesday 4401

Published on October 5, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Overhead Squat (Find 1 RM)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

5 Deadlifts

10 Ring Dips

500m Row

Rx: 1.5x Bodyweight

1 rep for every 100m on rower

Youth Athlete Strength

Strength: Power Cleans use three rounds to build to 65% and then do 2-sets of 5-reps at 65%, 2-sets of 3-reps at 75%, 1-set of 1-reps at 85% and 1-set of max reps at 85%. After each set do 5-weighted pull-ups and 10-weighted Sit-ups.

Accessory 1: Six rds 6-single arm DB Snatches, 6-Upright rows.

Accessory 2: Six rounds of 8-straight bar curls and 8-single arm DB bent rows.

Stamina

AMRAP in 30 of

50-45-lb bar lunges

50-pushps

50-45-lb. weighted sit-ups

Endurance

Run to Enatai, get wet, run back

 
formats

6 Week Challenge – Day 17

Published on October 5, 2016, by in WOD.

CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

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Warm-up

CFBV JA’s & Dynamic Warm Up

Back Squat (Find 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

5 Deadlifts

10 Ring Dips

500m Row

Rx: 1.5x Bodyweight

1 rep for every 100m on rower

Cool Down/Stretch

 
formats

Tuesday 4400

Published on October 4, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV Dynamic Warm-Up

Strength

Core Smash

**coaches choice

WOD

Metcon (Time)

21-18-15-12-9-6-3 reps of:

Power Snatch

Burpees

95/65

Youth Athlete Strength

Strength: Shoulder Press and Front Squats, use three warm-up sets ot build up to 65% then do two sets of 5 x 65%, 2 sets of 3 x 75%, 1-set of x 85% and 1-set of max reps at 85%. After each set do 8-DB Bench press

Accessory Strength: Six rounds of 10-heavy DB Lunges, 10-push-ups

Accessory Strength: Six rounds of 8-DB Incline Press, 8-tricep push-ups.

Endurance

2-mile swim

 
formats

Barbell Club and CF Skills

Published on October 4, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Handstands/HSPU

– Movement Review

Strength

Bench Press

– Up to heavy triple

 
formats

6 Week Challenge – Day 16

Published on October 3, 2016, by in WOD.

CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

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Warm-up

CFBV JA’s & Dynamic Warm Up

Metcon

Metcon (AMRAP – Reps)

With Normal Class :)

EMOM 21:00

1: 15 Med Ball Cleans

2: 12 Dumbell Snatches

3: 50 Double Unders

Cool Down/Stretch

1 Clean + 2 Front Squats

1 Clean + 2 Front Squats