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formats

6 Week Challenge – Day 8

Published on September 14, 2016, by in WOD.


CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

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Warm-up

CFBV JA’s & Dynamic Warm Up

Weightlifting

Hang Power Clean (5 x 5)

EMOM for 5 min perform 5 Hang Power Cleans

Cool Down/Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

*Teach Thrusters*

5 minute AMRAP:

7x Thrusters

7x Push-Ups

-Rest 3 minutes-

5 minute AMRAP:

7x Thrusters

7x Ring Rows

-Rest 3 minutes-

5 minute AMRAP:

10x Burpees

10x Lunges with Barbell

Rx: #75/55

L1: #45/35

L2: #15

 
formats

Wednesday 4380

Published on September 14, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Shoulder Press+Push Press+Push Jerk

EMOM 10:

3 Shoulder press +

2 Push press +

1 Split jerk @ 85% 1RM SP

WOD

Metcon (Time)

50 Rounds

1 Deadlift 225/155

2 Box Jump-Overs 24/20

Youth Athlete Strength

Strength: Find 1RM Power Clean

Speed: 5-10-5 shuttle

Speed: 3-cone drill

Stamina

Happy Birthday to ME!

AMRAP in 44:00 of 44-push-ups, 44-pull-ups, 44-sit-ups, 44-jumping lunges

Endurance

Happy Birthday to ME some more.

Four rounds of 11-burpees, 11-toes to bar, 11-atomic sit-ups, 11-wall ball

 
formats

Tuesday 4379

Published on September 13, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV Dynamic Warm-Up

Skill

EMOM x 10

Odd- 5-10 Strict Pull Ups

Even- 30sec HS Hold

WOD

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Youth Athlete Strength

Strength: Find 1RM Front Squat

Strength: Shoulder Press.

Strength: Max pull-ups

Strength: Max Chin-ups

Endurance

10k run

 
formats

Barbell Club and CF Skills- Tuesday

Published on September 13, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Skill

HSPU

– Movement Review

Strength

Death By: Split Jerk

– 50% of 1 RM

 
formats

Monday 4378

Published on September 12, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

1 Clean + 2 Front Squats (EMOM x 12 mins (building)

1 Clean + 2 Front Squats

WOD

Metcon (Time)

7 RFT:

10 DB Push Press

10 DB Lunges (5 ea)

10 DB Deadlifts

*Every time you drop the DB, do 10 burpees

Rx: 35/25

Youth Athlete Strength

Warm-up: 20-dead-lifts, 15-sumo deadlift high pulls, 10-hang power cleans.

Strength: Find 1RM Dead-lift

Strength: Find 1RM Bench Press

Speed: 400 m run

Speed: 100 m run

Speed: 40 m run

Conditioning: 2:00 max push-ups

Conditioning: 2:00 max sit-ups.

Stamina

150-gi jane burpees for time

Endurance

5k run for time

Cool Down/Stretch