CrossFit Bellevue – CrossFit
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Front Squat (5×3 @ 80%)
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
5 Power Snatch 95/65
10 Box Jump 24/20
Youth Athlete Strength
Strength: Strength: Back Squats use three rounds to build to 60% and then do 2-sets of 3-reps at 60%, 2-sets of 3-reps at 70%, 1-set of 3-reps at 80% and 1-set of max reps at 80%. After each set do 4-weighted lunges each and 10-GHD sit-ups.
Work Capacity: AMRAP in 12:00 of 10-sit-ups, 8-push-ups, 6-pistols each leg.
Accessory Strength: Six rounds of 8-Straight bar bicep curls, 8-upright rows.
Accessory Strength: 6-over the box jumps, 8-jumping lunges, 10-broad jumps
5k run, 500 flutter kicks, 5k run,
Every time you put your head or feet down you owe 5-burpees before continuing.
Buddy sand bag run to Enatai, get wet, run back…1-sand bag