CrossFit Bellevue – CrossFit
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CFBV dynamic warm up
Snatch (EMOM 12:00, build in weight 2 Snatch Deadlift, 1 P)
Record heaviest complex
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Youth Athlete Strength
Strength: Dead-lifts, use three sets to build up to 55% 1RM, then do 7 sets of 5-reps at 55%, after each and every set do 7-chin-ups and 10-weighted sit-ups.
Work Capacity: AMRAP IN 7:00 of 40m broad jumps, 10-single arm DB Snatches each arm, 10-knees to elbows.
Accessory Strength: Six rounds of 10-single arm bent row, 10-straight bar bicep curls.
Accessory Strength: Six rounds of 10-upright rows and 10-bent rows.
Stretch: PSOAS, Banded hamstring and pidgeon stretches
10-rounds of 10-pull-ups and 20 walking lunges
Run to Enatai, get wet, run back