CrossFit Bellevue – CrossFit
Push Jerk (3×5 @ 80%)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
12 Shoulder to overhead 115/75
Youth Athlete Strength
Strength: Power Clean, use three rounds to build to 55% and then do 2-sets of 5 reps at 55%, 2-sets of 5-reps at 65%, 1-set of 5 reps at 75% and 1-set of max reps at 75%. After each and every set do 5-ring rows and 10-knees to elbows.
Work capacity: AMRAP in 10:00 of 7-clapping push-ups and 7-atomic sit-ups, stair sprint.
Accessory Strength: Six rounds of 4-DB Hang Power Snatch and 4-med ball Box Jumps.
Accessory Strength: Six Rounds of 6-straight bar bicep curls and 6-DB single arm bicep curls.
Accessory Strength: Six rounds of 6-chin-ups, 10-GHD sit-ups.
Stretch: Supine back stretch, partner hamstring stretch, forearm stretch, PSOAS stretch
Stamina: 21-18-15-12-9-6-3 of sit-ups, push-ups, wall ball, 45lb hill run after each.
Endurance: Run to Enatai, 10-buddy rescue swims each end of pier to shore, run back.