CrossFit Bellevue – CrossFit
CFBV dynamic warm up
Overhead Squat (Find 1 RM)
Metcon (AMRAP – Rounds and Reps)
10 Ring Dips
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.
AMRAP in 30 of
50-45-lb bar lunges
50-45-lb. weighted sit-ups
Run to Enatai, get wet, run back