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formats

Saturday 4446

Published on November 19, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Metcon (AMRAP – Reps)

A. Row Sprint: 1 minute max cal row (every athlete completes row)

B. “Doublemint”

Partner WOD: 20 Min AMRAP:

10 Calorie Row, 10 Burpees

20 Calorie Row, 20 Box Jumps (24/20)

30 Calorie Row, 30 Kettlebell Swings (53/35)

40 Calorie Row, 40 Situps

50 Calorie Row, 50 Goblet Squats (53/35)

1 partner working at a time. All reps are team totals and teams may partition the reps any way.

Post max cal in comments and total reps for the AMRAP.

 
formats

Friday 4445

Published on November 18, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Hang Power Clean (5 x 3)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

3-6-9-12…

Back Squat 135/95

Handstand Push-ups

 
formats

Barbell Club and CF Skills

Published on November 17, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Skill

HSPUs/Handstand practice

– 15 min skill work with advanced modifications

Strength

Snatch-Grip Deadlift + Snatch Pull

– Work up to heavy triple

– Emphasize correct movement pattern/similar bar path

Power Snatch

– Focus on “pulling bar into place”

 
formats

Thursday 4444

Published on November 17, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Bench Press (3 x 3)

Metcon (Time)

5 rounds for time:

10 Alternating Pistols

15 GHD Sit-Ups

20 KB/DB Snatch (10/side) 55/35

 
formats

Wednesday- 4443

Published on November 16, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Strength

Pause Back Squat- Up to heavy triple

* 3 second hold at the bottom of the squat

Metcon (AMRAP – Reps)

5 min AMRAP:

5 Hang power cleans 95/65

5 Push press

5 V-Ups

– Rest 1 min-

3 min AMRAP:

3 Strict Pull-Ups

3 OHS 95/65

– Rest 1 min-

1 min AMRAP:

Max Burpees

* Score is total reps across all three AMRAPs