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formats

Thursday 4325

Published on July 21, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Hang Power Snatch (Find 3RM )

record heaviest set of 3

WOD

Metcon (Time)

For time:

500 m row

15 power snatch 95/65

hill run

500m row

10 power snatch

hill run

500 row

5 power snatch

hill run

Youth Athlete Strength

Strength: Bench Press use three warm-up sets ot build up to 40% then do two sets of 5 x 40%, 2 sets of 5 x 50%, 2-sets x 60%. After each set do 8-DB Shoulder Press and 8-DB shoulder flys.

Speed: Stair sprints and sled sprints

Accessory Strength: Six rounds of 10-DB Incline Bench Press, 10-foot on a box push-ups.

Accessory Strength: Six rounds of 7-bar dips and 10-bench flys.

Endurance

10k run

 
formats

6 Week Challenge – Day 11

Published on July 20, 2016, by in WOD.


CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

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Warm-up

CFBV JA’s & Dynamic Warm Up

Teach T2B

Weightlifting

Clean (6 x 3)

12 minute EMOM:

3x Full Clean on even minute

5x T2B on odd minute

Metcon

Metcon (Time)

5 RFT:

10x KB Swings

10 Wallballs

-cash out-

500m Row Sprint

Cool Down/Stretch

 
formats

Wednesday 4324

Published on July 20, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Thruster (12 mins to work up to heavy thruster)

record your heaviest weight.

CFBV Open 16.1

As you know the open is individual (but your scores will be counted toward your partners total). For those competing, make sure to have a judge and turn in your score card.

Metcon (Time)

For time:

{15 min time cap}

21 Thrusters

4 Rope Climbs

15 Thrusters

3 Rope climbs

9 Thrusters

2 Rope Climbs

3 Thrusters

1 Rope Climbs

Rx:

Thruster lbs

—Men: 115

—Women: 75

Rope Climbs

Scaled:

Thruster lbs

—Men: 95

—Women: 65

2x Rope Pulls

Masters:

Thruster lbs

—Men: 75

—Women: 55

Rope Climbs

Youth Athlete Strength

Strength: Hang Power Clean use three warm-up sets to build up to 40% then do two sets of 5 x 40%, 2 sets of 5 x 50%, 2-sets x 60%. After each set do 5-pull-ups and 10-sit-ups.

Work Capacity: Three rounds of 20-calorie bike and 10-box jumps and 10-pull-ups.

Accessory Strength: Six rounds of 8-single arm bent rows, 10-KB upright rows.

Stamina

Five rounds of

50-20″ step-ups with 45-lb. barbell

15-KB Swings

50-20″ step-ups with 45-lb. barbell

15-45lb weighted sit-ups.

Endurance

Run to Enatai, get wet, run back

 
formats

Tuesday 4323

Published on July 19, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Hang Power Clean (Find 3 RM)

record your heaviest set of three

WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
then (if class time allows):

3 x 400m sprint. work:rest = 1:1

Youth Athlete Strength

Strength: Shoulder Press and Front Squats, use three warm-up sets to build up to 40% then do two sets of 5 x 40%, 2 sets of 5 x 50%, 2-sets x 60%. After each set do 10-perfect push-ups.

Speed: Progressive sprints, 10-20-40 m. 4-each

Agilities: 4-cone drill, shuffle and attack drill

Accessory Strength: Six rounds of 8-side shoulder raises, 8-front shoulder raises.

Endurance

1-hour bike ride

or

500m CSS no fins, then You will need a partner, 10-100m buddy rescue swims, then 1000m CSS w/ fins.

Cool Down/Stretch

 
formats

Barbell Club and Skills

Published on July 19, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Rope Climbs

– Movement review, practice, CFBV Open strategy

Strength

Snatches

– Movement breakdown, efficiency techniques

– 10 x 2 at 50%

– 5 x 1 at 75%