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formats

Friday 4347

Published on August 12, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

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.

WOD

Metcon (AMRAP – Reps)

10 Minute AMRAP

3-6-9-12-15-18-21-24-…

Ring Rows

AbMat V-Ups

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.

Stamina

1-mile run, 100-lunges, 50-ring rows, 800m run, 50-lunges, 25-ring rows, 400 m run, 30-lunges, 15-ring rows

Endurance

150 GI Jane burpees

 
formats

Barbell Club and CF Skills Class

Published on August 11, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Kettlebell Snatches

– Movement Review

– Modifications

Strength

Squat Clean and Jerk

– Up to heavy single

 
formats

Thursday 4346

Published on August 11, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Lift/Skill

Max Consecutive Double Unders: 3 attempts within the 5 minutes.

Scaled: max single unders

WOD

Metcon (Time)

For time:

800-400-200m Run

30-20-10 Toes to bar

20-10-5 Front Squat (135/95)

20-10-5 Lateral Barbell Burpees

{30 min time cap}

Youth Athlete Strength

Strength: Bench Press use three warm-up sets ot 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 8-DB shoulder press.

Speed: 10:00 of 3-5-7-9 power step get-offs

Speed-2: 10:00 of hill sprints

Accessory Strength: Six rounds of 8-Incline Press and 8-Tricep push-ups

Accessory 2: Six rounds of DB Flys and 8-foot on a box push-ups.

Endurance

200 calorie bike ride

 
formats

Wednesday 4345

Published on August 10, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Strict Press (3×5 @ 80%)

WOD

Metcon (Time)

3 RFT:

30 cals AB

30 sit ups

3 rope climbs

Youth Athlete Strength

Strength: Hang Power Cleans 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 5-weighted pull-ups, 10-Sit-ups.

Work Capacity: AMRAP in 10:00 of Hill run, 20-push-ups, 15-wall ball, 10-atomic sit-ups.

Accessories: Six sets of 7-pull-ups, 7-box jumps.

Accessories 2: Six rounds of 4-DB single arm snatches and 8-bicep curls.

Stamina

5k run

100 pull-ups

100-tricep push-ups

100-weighted sit-ups

100-45lb bar thrusters

5k run.

Endurance

Run to Enatai, get wet, run back

 
formats

Tuesday 4344

Published on August 9, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Snatch (EMOM x 12 mins (building)

record heaviest

WOD

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

12 Deadlifts

Hill run

6 Power Snatch

Stair climb

Rx: 115/85

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: 50-calorie bike

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

10k run

Cool Down/Stretch