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formats

Tuesday 4386

Published on September 20, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV Dynamic Warm-Up

Strength

Hang Power Snatch (EMOM x 10 – 2 Hang Power Snatch)

WOD

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Youth Athlete Strength

Strength 1: Use three warm-up sets to build up to 55% Front Squat then do 2-sets of 5 reps at 55%, 2-sets of 5-reps at 65%, 1-set of 5 reps at 75% and 1-set of max reps at 75%. After each set do 8-DB Bench Press.

Strength 2: Use three warm-up sets to build up to 65% of shoulder press then do 2-sets of 5 reps at 65%, 2-sets of 5-reps at 75%, 1-set of 5 reps at 85% and 1-set of max reps at 85%. After each set do 10-weighted lunges.

Accessory Strength: Six rounds of 6-bar incline bench press and 8-push-ups.

Accessory Strength: Six rounds of 6-DB Shoulder Press and 8-foot on the box push-ups.

Accessory Strength: Six rounds of 8-DB front raises, 8-Tricep Push-ups.

Endurance

10k run

 
formats

Barbell Club and CF Skills- Tues

Published on September 20, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Rope Climbs

– Movement Review

– Modifications

Strength

Bench Press

– Movement Review

Work up to heavy 5!

 
formats

Monday 4385

Published on September 19, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Lift/Skill

10 – 1

Hip Ext

Dips

WOD

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

400m Run / 400m Row

30 Wall Balls (20/14)

20 Burpees

10 Clean and Jerks (115/75)

Youth Athlete Strength

Strength 1: Dead-lift, use three rounds to build to 65% and then do 2-sets of 5 reps at 65%, 2-sets of 5-reps at 75%, 1-set of 5 reps at 85%. After each and every set do 5-high box jumps and 10-sit-ups.

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

Accessory Strength: Six rounds of 8-chin-ups and 8-straight bar curls

Accessory Strength: Six rounds of 8-single arm snatches and 8-broad jumps.

Stamina

3 rounds of:

21-55-lb. KB Swings

21 L pull-ups

1-mile run

Endurance

Run to Enatai, get wet, run back

Cool Down/Stretch

 
formats

6 Week Challenge – Day 10

Published on September 19, 2016, by in WOD.


CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

Welcome to Week 4!

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Warm-up

CFBV JA’s & Dynamic Warm Up

Weightlifting

Front Squat (5 x 3 )

*3 second lower, 3 second hold at bottom*

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

10 Push Press

10 Box Jumps

10 Walking Lunges (each leg)

Rx: 95/65

L1: 75/55

L2: 45/35

L3: 15

Cool Down/Stretch

 
formats

Sunday- 4391

Published on September 18, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Strength

Core Smash/Make-Up Lift

Metcon (Time)

Partner “Angie”

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

*Completed in teams of 2 with someone you do not normally partner with!

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