CrossFit Bellevue – CrossFit
Hang Power Snatch (Find 3RM )
record heaviest set of 3
500 m row
15 power snatch 95/65
10 power snatch
5 power snatch
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.