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formats

Saturday 4243

Published on April 30, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

WOD

Metcon (Time)

Teams of 2- One person works while other rests.

Split reps however you want

P1- Works on reps

P2- Hangs from pull ups bar

*P1 must tag P2 to make the switch,

reps only count when 1 partner is hanging from pull up bar

“Hundreds”

100 Wall Balls

100 Push Ups

100 Air squats

100 DB/KB snatch

100 Calorie row

Cool Down/Stretch

 
formats

Friday 4242

Published on April 29, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Deadlift (3×5 @~50%)

deload week

WOD

Metcon (Time)

“6 Pack”

6 x 500m row

1:30 rest
set rower to intervals and your score is your slowest round

Youth Athlete Strength

Strength: Find new 1RM Back Squat

Stamina

Test: 5k row for time

Endurance

Endurance

Run to Enatia, swim 10 end of pier to shore, run back

Metcon

 
formats

Thursday 4241

Published on April 28, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

High-Hang Snatch (3×5 @~50%)

15 mins of technique work. Thinking about positions and speed.

WOD

Metcon (Time)

40 Box Jumps 20″

25 Wallballs 20/14

25 Sumo DL Highpull 75/55

40 Push Press 75/55

15 Cal Row

Rest 1 minute

2 rounds

Each for time. Record your slowest.

**Do not be afraid to scale this workout. Weights or reps. Shoot to complete each round in NO MORE than 7 minutes.

Youth Athlete Strength

Strength: Find 1RM Bench Press

Endurance

Test: 5k run for time

 
formats

Wednesday 4240

Published on April 27, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Shoulder Press (3×5 @ ~50%)

deload week

WOD

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

10 pull-ups

10 handstand push-ups

20 GHD hip extensions

Youth Athlete Strength

Strength: Find new 1RM Power or Hang Power Clean

Test: Cindy

Stamina

Endurance

 
formats

Tuesday 4239

Published on April 26, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

High-Hang Clean (3×5 @ ~50%)

15 mins of technique work. Thinking about positions and speed

WOD

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

12 dumbbell deadlifts

9 dumbbell hang squat cleans

6 dumbbell push jerks
Choose weight for dumbbell

Youth Athlete Strength

Strength: Find new 1RM Front Squat then Shoulder Press.

Endurance

10k run for time

Cool Down/Stretch