CrossFit Bellevue – CrossFit
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CFBV dynamic warm up
Deadlift (5×5 building)
Record heaviest set
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
10 cal row/AB
10 v ups
*lunge down and back the width of the turf
each round is 40 reps.
Only count the lunge steps if you get all the way down and back.
Youth Athlete Strength
Strength: Power Cleans use three rounds to build to 65% and then do 2-sets of 5-reps at 65%, 2-sets of 3-reps at 75%, 1-set of 1-reps at 85% and 1-set of max reps at 85%. After each set do 5-weighted pull-ups and 10-weighted Sit-ups.
Accessory 1: Six rds 6-single arm DB Snatches, 6-Upright rows.
Accessory 2: Six rounds of 8-straight bar curls and 8-single arm DB bent rows.
AMRAP in 30 of
50-45-lb bar lunges
50-45-lb. weighted sit-ups
Run to Enatai, get wet, run back