CrossFit Bellevue – CrossFit
Dead lift (5×2)
Working up to heavy set of 2 touch and go. Start at 80% of 1 RM deadlift. Rest 2 minutes between sets.
Metcon (AMRAP – Reps)
10 Minute AMRAP
6 Deadlift (225/155)*
*Use ~ 65% of weight used in strength.
Youth Athlete Strength
Strength: Back Squat 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 8-tricep push-ups and 10-sit-ups.
Work Capacity: Sleds
Accessory Strength: Six rounds of 3-heavy single arm DB snatches, 6-chin-ups.
Accessory Strength: Six rounds of 6-upright rows, 8-bent rows.
1-mile run, 100-lunges, 50-ring rows, 800m run, 50-lunges, 25-ring rows, 400 m run, 30-lunges, 15-ring rows
150 GI Jane burpees