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formats

Barbell and CF Skills Club

Published on November 1, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Ring Kips

5×5

Strength

Deadlift

– Up to heavy triple

 
formats

Tuesday 4428

Published on November 1, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV Dynamic Warm-Up

Strength

Shoulder Press

1×5@60%

1×5@70%

1×5@80%

1xME@90%

1xME@50%

WOD

Metcon (Time)

3 RFT

400m Run

15 Power Snatch 115/80

Youth Athlete Strength

Strength: Shoulder Press and Front Squats, use three warm-up sets ot build up to 65% then do two sets of 5 x 65%, 2 sets of 3 x 75%, 1-set of x 85% and 1-set of max reps at 85%. After each set do 8-DB Bench press

Accessory Strength: Six rounds of 10-heavy DB Lunges, 10-push-ups

Accessory Strength: Six rounds of 8-DB Incline Press, 8-tricep push-ups.

Endurance

2-mile swim

 
formats

Monday 4427

Published on October 31, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Front Squat (EMOM x 10 mins – 4 front squats)

choose your weight

WOD

Metcon (AMRAP – Reps)

14min AMRAP

10-20-30-40-50-60-70 etc.

Double-unders

1-2-3-4-5-6-7 etc.

Chest to Bar

Youth Athlete Strength

Strength: Dead-lifts 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-strict pull-ups, 7-knees to elbows.

Strength 2: Power Clean, use three rounds to build to 65% and then do 2-sets of 5 reps at 55%, 2-sets of 3-reps at 75%, 1-set of 1 reps at 85% and 1-set of max reps at 85%. After each and every set do 5-pull-ups and 7-knees to elbows.

Accessory Strength: Six rounds of 4-single arm DB bent row, 6-reverse grip bent rows.

Accessory Strength: Six rounds of 6-upright rows, 8-bicep curls.

Accessory Strength: Six rounds of 4-single arm snatches and 4-strict chin-ups.

Stamina

AMRAP in 30 of

25-45-lb. bar thrusters

25 burpees

25-sit-ups

Endurance

Run to Enatai, get wet, run back

Cool Down/Stretch

 
formats

Sunday 4426

Published on October 30, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Lift/Skill

Core Smash/Make-Up Lift

Metcon (Time)

For time:

1,000-m row

50 wall-ball shots

50 sit ups

750-m row

35 wall-ball shots

35 sit ups

500-m row

25 wall-ball shots

25 sit ups

 
formats

Saturday 4425

Published on October 29, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Lift/Skill

Make-Up Lift or Core Smash

Metcon (Time)

for time:

sled push

run 800

sand bag carry 200m

run 800

monkey bars or rig

run 800

rope climb

run 800

30 J hook burpees (push up, then jump on the rope and get your feet locked in)