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formats

Barbell Club and Skills Class- Thursday

Published on June 16, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Toes to Bar

– Movement Review

– Modifications

Mini-METCON: Tabata

– T2B

– Air Squats

Strength

10 Sets

– 1 Squat Clean + 2 Front Squats up to 70%

 
formats

Wednesday 4289

Published on June 15, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Bench Press (3×3 @ 85%)

WOD

Metcon (Time)

For time:

Run 800 Meters

immediately followed by…

Five rounds of:

12 Push-Ups

12 Box Jump-Overs 24/20

immediately followed by…

Row 1000 Meters

Youth Athlete Strength

Strength 1: Find 1RM Power Clean

Work Capacity: how far can you get in 10:00? 3-6-9 etc., box jump, Dips, Push-ups.

Accessories: Six rounds of 4-chin-ups and 8-bar bicep curls

Accessories: Six rounds of 8-bar bent rows and 8-50% 1RM power snatch.

Stamina

10-rounds of sandbag hill run, rope climb, 15-GI Jan Burpees.

Endurance

1-mile partner buddy carry.

 
formats

Tuesday 4288

Published on June 14, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Power Clean (3×3 TNG. Building each set)

WOD

Metcon (Time)

21-15-9 reps for time of:

Hang power cleans 115/85

Chest-to-bar pull-ups

Youth Athlete Strength

Strength 1: Find 1RM Front Squat, rest 1;00 between sets

Strength 2: Find 1RM Shoulder press, rest 1:00 between sets.

Speed: 1k row, hill sprint for time

Agility: 5-10-5, 3-cone drill for time

Accessories: Six rounds of 3-HSPU, 3-Broad Jumps

Accessories: Six rounds of 3-Push press use 100% 1RM Shoulder press, 3-over box jump med ball jumps.

Endurance

10k run

Cool Down/Stretch

 
formats

Barbell Club and Skills Class

Published on June 14, 2016, by in WOD.

CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Rope Climbs

– Movement Review

– Modifications

– Challenge

Strength

1 Snatch-Grip Deadlift + 2 Low-Hang Pulls

– Work up to 85% of Snatch 1RM

Bonus Mini Metcon!

 
formats

Monday 4287

Published on June 13, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Back Squat (3×3 @ 85%)

WOD

Metcon (Time)

4 RFT

12 sumo deadlift high pull

12 push jerks

12 back squat

RX: 115/85

*do not use rack

Youth Athlete Strength

Find 1RM Power Snatch, after each attempt rest for 1:00

Work Capacity: 1-mile timed run

Accessories: six rounds of 4-single leg KB dead-lifts and 8-KB Swings.

Accessories: Six rounds of stair broad jumps and 10-weighted sit-ups.

Stamina

10-rounds of 7-dips and 7-sandbag ground to overhead, 7-burpees, 700 m row.

Endurance

Run to Enatia, swim end of pier to shore 10x, run back.

Cool Down/Stretch