CrossFit Bellevue – CrossFit
View Public Whiteboard
McGhee (AMRAP – Rounds and Reps)
30-Minute AMRAP of:
5 Deadlits, 275#
9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
Youth Athlete Strength
Strength: Back Squats 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 2-OTB jumps and 10-weighted sit-ups. .
Work Capacity: 50-shades of grey
1) OH Lunges
2) Weighted leg levers
3) Box jumps
4) Broad jumps
5) Knees to elbows
6) Shoulder press
7) Bicep curls
8) Knees to elbows
9) Weighted sit-ups
10) OH Squats
Work Capacity: Team plate run
Accessory Strength: Six rounds of 4-weighted pistols and weighted knee to chest jumps.
Accessory Strength: Six rounds of 4-back rack lunges and 4-stair jumps.
1-mile 45lb plate run. Every second over 10:00 is a burpee box jump
Run to Enatai, swim end of pier to shore 10X, run back