CrossFit Bellevue – CrossFit
Bench Press (Find 3 RM)
-then based off 3RM-
(15min Running Clock)
Score is 3RM
(10min Running Clock)
Metcon (AMRAP – Rounds and Reps)
2 Rope Climbs
100m Farmers Carry 70/55*
* 4 x length of turf.
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: Seven rounds of 7-KB Swings, 7-toes to bar, med ball hill run.
Accessories: Six sets of 7-pull-ups, 7-box jumps.
Accessories 2: Six rounds of 4-DB single arm snatches and 8-bicep curls.
Three rounds of 1000 m row, 50-pull-ups.
Endurance: Run to Enatai, 10-buddy rescue swims each end of pier to shore, run back.