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formats

Tuesday 4351

Published on August 16, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Clean and Jerk (Work to heavy double)

WOD

Metcon (AMRAP – Rounds and Reps)

16min AMRAP

5 Curtis P’s (95/65)

10 Pull Ups

200m Run
1 Curtis P =

1 Power Clean

1 Front Rack Lunge (per leg)

1 Push Press

Youth Athlete Strength

Strength 1: Front Squats, use three warm-up sets to build up to 60% then do two sets of 3 x 60%, 2 sets of 3 x 70%, 1-set of 3 x 80% and 1-set of max reps at 80%. After each set do 10-weighted lunges.

Strength 2: Shoulder Press, use three warm-up sets to build up to 60% then do two sets of 3 x 60%, 2 sets of 3 x 70%, 1-set of 3 x 80% and 1-set of max reps at 80%. After each set do 6-feet on the box push-ups.

Speed: 10-250m rows

Accessory 1: Six rounds of 10-50% Bench and 10-tricep push-ups.

Accessory 2: Six rounds of 8-DB Shoulder Press and 8-Shoulder Fly’s

Endurance

5k run

Cool Down/Stretch

 
formats

Barbell Club and CF Skills- Tuesday

Published on August 16, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Strength

Overhead Squats

– Up to heavy single (or 1RM if you don’t have one!)

Skill

HSPU

– Movement Review

– Modifications

 
formats

Monday 4350

Published on August 15, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Back Squat (5×3 @ 85%)

WOD

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

8 Deadlift (225/155)

50 Double-unders

20 GHD sit ups

Youth Athlete Strength

Strength 1: Dead-lift, use three rounds to build to 60% and then do 1-sets of 5 reps at 60%, 1-sets of 5-reps at 70%, 1-set of 5 reps at 80%. After each and every set do 5-pull-ups and 10-sit-ups.

Strength 2: Bench Press, use three rounds to build to 55% and then do 2-sets of 5 reps at 55%, 2-sets of 5-reps at 65%, 1-set of 5 reps at 75% and 1-set of max reps at 75%. After each and every set do 5-pull-ups and 10-sit-ups.

Work Capacity: AMPAP in 12:00 of 10-wall ball, 8-burpees, 6-tricep push-ups, hill run

Accessory Strength: 6-tricep push-ups, 8-DB bench

Accessory Strength: Six rounds of 6-upright rows, 8-bent rows.

Stamina

10 rounds of 10-sandbag thrusters, 1-rope climb, hill run with sandbag

Endurance

100 calorie bike ride

Cool Down/Stretch

 
formats

Sunday 4349

Published on August 14, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Make up lift / Core smash

WOD

Metcon (Time)

For time:

Run 800 meters

100 push-ups

100-meter bear crawl

Run 800 meters

50 handstand push-ups

50-meter handstand walk

Run 800 meters

Cool Down/Stretch

 
formats

Saturday 4348

Published on August 13, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

WOD

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP 20 min:

Partner A:

400m run

partner B, AMRAP of :

6 DB thrusters 35/20,

9 box jumps 24/20,

12 KB swings 55/35

Score is total rounds and reps. Enter distance ran in comments.

Cool Down/Stretch