CrossFit Bellevue – CrossFit
CFBV dynamic warm up
3 Rounds for time of:
50 Back Extensions
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
Youth Athlete Strength
Strength: Power Cleans use three rounds to build to 65% and then do 2-sets of 5-reps at 65%, 2-sets of 3-reps at 75%, 1-set of 1-reps at 85% and 1-set of max reps at 85%. After each set do 5-weighted pull-ups and 10-weighted Sit-ups.
Work Capacity: 8-rounds each of Tabata Partner bicep curls, Over Box Jumps, Thrusters, Knees to elbows.
Accessory 1: Six rds 6-single arm DB Snatches, 6-Upright rows.
Accessory 2: Six rounds of 8-straight bar curls and 8-single arm DB bent rows.
10-8-6-4-2 85lb thrusters
50-40-30-20-10 GHD sit-ups
Run to Enatai, get wet, run back