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formats

Thursday 4283

Published on June 9, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Warm-up

Hang Power Snatch (3×5@80%)

WOD

Metcon (Time)

21-18-15-9

Hang Power Snatch 75/55

Box Jump 24/20

Youth Athlete Strength

Strength: Bench Press build to 75% and do 3-sets of 1rep at

75%, 3-sets of 1rep at 85% and 2-sets of 1-rep at 95%. After each set do one high as possible clapping push-up and 5-hanging from a rope toes to rope.

Speed: Sprints

Accessories: Six sets of 6-heavy DB Bench press and 6-skull crushers.

Accessories: Six sets of 5E single arm push-ups and 10-bar dips.

Endurance

1000m CSS no fins

500m drownproof swim no bindings

2000m CSS w/fins

1000m turtleback w/fins

 
formats

Wednesday 4282

Published on June 8, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Push Press (3×5 @ 80%)

WOD

Metcon (Time)

6 RFT

15/12 cal row

15 wall balls

15 atomic sit ups

Youth Athlete Strength

Youth athlete Strength: 10 rounds of 4-Heavy DB snatch each arm, 6-pull-ups, 8-ghd situps

Work capacity: 10-rounds of 2-over box jumps, 4 alternating arm rope pull-ups, 8-wall ball, star climb

Accessories: 6 rounds of 10E DB bicep curls and 10 kb upright rows

Accessories: 6 rounds of 10-atomic situps and 10E DB bent row.

Stamina

Lets find out who gets to stay in the program!!!!!!!!!! If you dont show up dont show up ever again!

Endurance

Stuff

 
formats

Tuesday 4281

Published on June 7, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Hang Power Clean (3×5 @ 80%)

WOD

Metcon (Time)

4 RFT

400m run/row

21 KBS 1.5/1 pood

12 pull ups

Youth Athlete Strength

Strength 1: Front Squats, use three warm-up sets to build up to 40% then do one set of 5-reps x 40%, 1 sets of 5-reps at 50%, 1-set of 5 reps at 60% . After each set do 4-pistols per leg.

Strength 2: Shoulder Press, use three warm-up sets to build up 40% then do one set of 5-reps x 40%, 1 sets of 5-reps at 50%, 1-set of 5 reps at 60% . After each set do 10′ handstand walk.

Speed: Rowing intervals

Accessory 1: Six rounds of 8-reverse grip bench press and 8-reverse grip shoulder press.

Accessory 2: Six rounds of 8-tricep push-ups and 8E-single arm DB Bench Press

Endurance

5k run

Cool Down/Stretch

 
formats

Monday 4280

Published on June 6, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Back Squat (3×5 @ 80%)

WOD

Metcon (AMRAP – Rounds and Reps)

4 AMRAP of each, w/ 3 min rest:

1) 5 OHS 95/65 + 5 over the bar burpee

2) 5 Front Squat 95/65 + 5 over the bar burpee

3) 5 Shoulder to Overhead 95/65 + 5 over the bar burpee

Youth Athlete Strength

Strength: 10 rounds of 4-ghd hamstring developers, 6-pull-ups, 8-knees to elbows

Work capacity: 10-rounds of 30 jump ropes and a hill run,

Accessories: 60 dips and 60 push-ups

Accessories: 6 rounds of 10-bar bicep curls and 10 double KB bent rows

Stamina

Endurance

Cool Down/Stretch

 
formats

Sunday 4278

Published on June 5, 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 – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

Row 300 meters

15-ft. rope climbs, 3 ascents

Scale as needed

Cool Down/Stretch