CrossFit Bellevue – CrossFit
Power Clean + Hang Power Clean (6 sets)
Front the ground then from the hang (2 movements = 1 rep)
Metcon (AMRAP – Rounds and Reps)
12 mins AMRAP
15 GHD Sit Ups
12 SDHP 115/85
9 Dips (Ring/Bar)
Youth Athlete Strength
Strength: Front Squats, use three sets to build up to 55% 1RM, then do 10 sets of 10-reps at 55%, after each and every set do lunges.
Strength: Shoulder Press, use three sets to build up to 55% 1RM, then do 10 sets of 10-reps at 55%, after each and every set do 10-Tricep push-ups.
Agilities: Pro Agility, 5-10-5 shuttle.
Accessory Strength: Six rounds of 10-DB Shoulder Press, and 10-DB Lunges.
Accessory Strength: Six rounds of 10-push-ups and 10-air squats.
Speed: 10:00 of 3-5-7-9 power step get-offs
Speed: 10:00 of hill sprints
1-hour bike ride
500m CSS no fins, then You will need a partner, 10-100m buddy rescue swims, then 1000m CSS w/ fins.