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formats

Friday 4375

Published on September 9, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV Dynamic Warm Up

Focused mobility work:

Stretch hips, ankles, shoulders. If it’s tight stretch it.

4min Foam Roller Freestyle

WOD

Metcon (Time)

20min Running Clock

3 Rounds

10 Power Snatches (95/65)

30 D/Us

At the 10min mark…….

1 Round

30 Power Sntches (115/75)

120 D/Us
Score is time on part 2 of the wod

Youth Athlete Strength

Back Squat use three warm-up sets ot 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 8-unloaded lunges and 10-butterfly sit-ups.

Work Capacity: Five sets of 10-plate thrusters, 10-pull-ups.

Accessory Strength: Six rounds of 10-KB Lateral Lunges and 10-KB Step-ups.

Stamina

300 jump rope

25 toes-to-bars

25 KB Swings

50 burpee box jumps

Endurance

Run to Enatai, swim end of pier to shore 10X, run back

 
formats

Thursday 4374

Published on September 8, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

WOD

Lift/Skill

OH Complex

6 working sets of:

1 push press + 2 push jerks

Weight increases each set.

Metcon (No Measure)

EMOM x 20 mins of:

10 Cals on Assault Bike
sub cal row for bike if needed

Youth Athlete Strength

Bench Press use three warm-up sets ot 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 8-DB Shoulder Press and 8-DB shoulder flys. .

Accessory Strength: Six rounds of 10-DB Incline Bench Press, 10-foot on a box push-ups.

Accessory Strength: Six rounds of 7-bar dips and 10-bench flys.

Endurance

10k ruck march

 
formats

Barbell Club and CF Skills- Thursday

Published on September 8, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Strict Ring Pull-Ups

– 2x Max Set

Clean Footwork Drills

Strength

Hang Clean Pull + Hang Clean

– Work up to heavy single

 
formats

6 Week Challenge – Day 4

Published on September 7, 2016, by in WOD.


CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

Welcome to Week 2!

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Warm-up

CFBV JA’s & Dynamic Warm Up

Teach (w/ PVC):

Front Squat

Push Press

Weightlifting

Front Squat (3 x 5 )

Shoulder Press (3 x 5)

Metcon

Metcon (Time)

Chipper (for time):

Turf Length Walking Lunges (2x)

20 Goblet Squats

30 Burpees

40 Box Set-ups (hold KB)
For the Lunges you will lunge the length of the Turf down-and-back twice!

Cool Down/Stretch

 
formats

Wednesday 4373

Published on September 7, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Snatch Grip Deadlift (3×3 @ 105%)

WOD

Metcon (Time)

21-15-9

Bar-facing-burpees

Front squats 95/65

Pull ups

do chest to bar pull ups for Rx+

Youth Athlete Strength

Hang Power Clean 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 5-pull-ups and 10-sit-ups.

Strength: Seven sets of 2-hang power snatch.

Accessory Strength: Six rounds of 8-single arm bent rows, 10-KB upright rows.

Stamina

AMRAP in 20:00 of 40m broad jumps, 20-45lb shoulder press, 10-knees to elbows.

AMRAP in 15:00 of 20-push-ups and 40-leg levers.

Endurance

Run to Enatai, get wet, run back