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formats

Barbell Club and Skills- Thursday

Published on June 30, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Muscle Ups

-Movement Review

-Modifications

Strength

Barbell Row

– 5×5 up to heavy

 
formats

Wednesday 4303

Published on June 29, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Push Press + Split Jerk (5 sets of complex)

Focus on mechanics/positions. This should be technique work not looking for heavy load.

WOD

Metcon (Time)

3 RFT:

25 Assault Bike Cals

25 Burpees

25 KBS 55/35

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: Three rounds of 25-calorie row, 25-burpees, 25-KB swings.

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

Five rounds of

100 jump rope

15-45-lb. dumbbell squat cleans,

15 burpees

Endurance

Buddy run to base of lake hills connector, buddy carry up, individual run back

 
formats

6 Week Challenge – Day 2

Published on June 29, 2016, by in WOD.


CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

Welcome back to your second day of your 6-Week Challenge! We hope you aren’t too sore!

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Warm-up

CFBV JA’s & Dynamic Warm Up

Weightlifting

Deadlift (4 x 5)

Superset:

4×5 Deadlift w/ light weight

4×5 Strict Pull Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

With Partner complete

10 minute AMRAP:

15x Wall balls

Partner holds plank

Switch every time 15 wall balls is completed

Cool Down/Stretch

 
formats

Barbell Club and Skills- Tuesday

Published on June 28, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Turkish Get-Ups

– Movement Review

– Modifications

Strength

Bench Press at 50-60%

– Reps: 10-9-8-7-6-5-4-3-2-1

 
formats

Tuesday 4302

Published on June 28, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Power Clean (EMOM x 12 mins – 2 power cleans)

Focus on mechanics/positions. This should be technique work not looking for heavy load.

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

1 Rope Climb

Hill Run

10 HSPU

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.

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.

Power: 10-hill buddy carries

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