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formats

6 Week Challenge – Day 10

Published on July 18, 2016, by in WOD.


CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

Welcome to Week 4!

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Warm-up

CFBV JA’s & Dynamic Warm Up

Weightlifting

Front Squat (5 x 3 )

*3 second lower, 3 second hold at bottom*

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

10 Push Press

10 Box Jumps

10 Walking Lunges (each leg)

Rx: 95/65

L1: 75/55

L2: 45/35

L3: 15

Cool Down/Stretch

 
formats

Monday 4322

Published on July 18, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

3 Rounds:

10 Cal AB

15 Hollow Rocks

Front Squat (Find 3RM )

WOD

Metcon (Time)

For Time:

100 Front Squat 135/95

*10 HSPU every time the bar drops*

{20 minute time cap}

scale accordingly
do not use rack. Rest in front rack.

Youth Athlete Strength

Strength: De-load week, Dead-lifts use three rounds to build to 40% and then do 2-sets of 5-reps at 40%, 2-sets of 5-reps at 50%, 2-sets of 5-reps at 60% After each set do 5- pull-ups, 10-knees to elbows.

Strength: Find 1RM Power Snatch

Work Capacity: 7-rounds of hill run, 20-lunges and 20-sit-ups.

Accessory Strength: Six rounds of 10-bent rows, 10-straight bar bicep curls.

Stamina

100 chest-to-bar pull-ups

100 handstand push-ups

100 GHD sit-ups

100 one-legged squats, alternating

Endurance

5k run, 5k row

Cool Down/Stretch

 
formats

Sunday 4321

Published on July 17, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Make up lift / Core smash

WOD

Metcon (AMRAP – Reps)

6 Rounds:

(40 seconds work : 20 seconds rest)

Minute 1: Row or AB for Cal

Minute 2: Air Squat

Cool Down/Stretch

 
formats

Saturday 4320

Published on July 16, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

WOD

Metcon (AMRAP – Rounds and Reps)

Partner WOD

30 Minute AMRAP:

Buy in: 1 mile run

then with remaining time complete the following:

10 Rope Climbs

15 Push Jerks 95/65

20 Burpee Box Jumps (24″/20″)

30 Cal Row

1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way. Must run together.

Cool Down/Stretch

 
formats

6 Week Challenge – Day 9

Published on July 15, 2016, by in WOD.


CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

Almost done with Week 3! You are half way done with your 6-week challenge!

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Warm-up

CFBV JA’s & Dynamic Warm Up

Weightlifting

Hang Power Snatch (7 x 3)

EMOM 7 minutes

3x Power Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

7 Pull Ups

7 Front Squats

Hill Run

Rx: 95/65

L1: 75/55

L2: 65/45

L3: 45/35

Cool Down/Stretch