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formats

Barbell Club and CF Skills- Thurs

Published on September 29, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Lift/Skill

Mini Snatch Clinic!

We will go over snatch footwork, overhead position with drills, and finishing with the opportunity to put it all into practice! Bring weightlifting shoes if you have them.

 
formats

Thursday 4395

Published on September 29, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

WOD

Back Squat (Find new 1 RM)

Metcon (AMRAP – Rounds and Reps)

13.2 with a twist:

AMRAP 5:00

5 S2OH

10 Deadlifts

15 Box Jumps

Rest 2:00

AMRAP 5:00

5 S2OH

10 Deadlifts

15 Box Jumps

Rx- 115/75, 24/20 (step ups okay)
sub cal row for bike if needed

Youth Athlete Strength

Strength: Bench Press use three warm-up sets to build up to 60% then do two sets of 3 x 60%, 2 sets of 3 x 70%, 1-set of 3 x 80% and 1-set of max reps at 80%. After each set do 8-DB shoulder press.

Accessory Strength: Six rounds of 6-heavy DB bench and 8-tricep push-ups

Accessory Strength: Six rounds of 6-close grip bench (50%), and 8-push-ups.

Accessory 2: Six rounds of 6-DB Flys and 8-clapping push-ups.

Pull-ups: 1-12, 12-1

Endurance

10k run

 
formats

6 Week Challenge – Day 14

Published on September 28, 2016, by in WOD.


CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

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Warm-up

CFBV JA’s & Dynamic Warm Up

Teach Handstands

Gymnastics

3 Rds:

20 sec Hollow Hold

20 sec Handstand Hold

8x Bar Taps (kip swing, arch/hollow swing

5x perfect push ups

Max Effort Ring Support Hold

10 Double Under Attmeps

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

7 Deadlifts (#95/#65)

10 Pull Ups

20 Double Unders (60 singles)

Cool Down/Stretch

 
formats

Wednesday 4394

Published on September 28, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Core Smash

**Coaches choice

WOD

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Youth Athlete Strength

Strength: Hang Power Cleans use three rounds to build to 60% and then do 2-sets of 3-reps at 60%, 2-sets of 3-reps at 70%, 1-set of 3-reps at 80% and 1-set of max reps at 80%. After each set do 5-weighted pull-ups, 10-Sit-ups.

Accessories: Six sets of 7-pull-ups, 7-box jumps.

Accessories 2: Six rounds of 4-DB single arm snatches and 8-bicep curls.

Stamina

30 minutes of:

5-sandbag ground to shoulder

10 toes-to-bars

15 bar-facing burpees

1-mile run

Endurance

Run to Enatai, get wet, run back

 
formats

Tuesday 4393

Published on September 27, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV Dynamic Warm-Up

Strength

Push Press (EMOM 10:00 )

1 Push Press, 1 Push Jerk, 1 Split Jerk @ 60% 1RM Jerk

WOD

Metcon (Time)

21-15-9 reps of:

KB Cleans (55/35)

Sit Ups

Rest 3:00 then:

21-15-9 reps of:

KB Swings (55/35)

OH Lunges (25/15lbs plates)

Youth Athlete Strength

Strength: Shoulder Press and Front Squats, use three warm-up sets to build up to 40% then do two sets of 5 x 40%, 2 sets of 5 x 50%, 2-sets x 60%. After each set do 10-perfect push-ups.

Accessory Strength: Six rounds of 8-side shoulder raises, 8-front shoulder raises

Endurance

10k run