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Barbell Club and CF Skills- Thurs

Published on October 20, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Lift/Skill

You pick a weightlifting movement to max out or work on!

Working on a skill movement is also acceptable.

 
formats

Thursday 4416

Published on October 20, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

WOD

Snatch Complex (Hang Snatch + Snatch + Power Snatch)

55% x 1+1+1 60% x 1+1+1 65% x 1+1+1 x3

Metcon (Time)

EMOM x 10

Odd – 2 snatches + 2 OHS

Even – 20 double unders
Begin at 50% body weight. Add 10% to every odd minute.

Youth Athlete Strength

Strength: Bench Press 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 1 x 85% and 1-set of max reps at 85%. After each set do 8-DB shoulder press, 10-tricpep push-ups.

Accessory Strength: Six rounds of 4-DB Bench and 4-pause push-ups.

Accessory Strength: Six rounds of 4-DB Fly, tricep pause push-ups.

Accessory Strength: Six rounds of 4-Incline DB Bench, 4-chest clapping push-ups.

Endurance

10k run

 
formats

Wednesday 4415

Published on October 19, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Skill Work

12min EMOM

Minute 1: Max Wall Balls

Minute 2: Max Distance Handstand Walk or HS Hold Minute

Minute 3: Rest

WOD

Metcon (Time)

“Ride to Helen”

3 RFT

20 Cals, Assault Bike

21 KBS (55/35)

12 Pull-Ups

Youth Athlete Strength

Strength: Power Cleans 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-weighted pull-ups and 10-weighted Sit-ups.

Accessory 1: Six rds 6-single arm DB Snatches, 6-Upright rows.

Accessory 2: Six rounds of 8-straight bar curls and 8-single arm DB bent rows.

Stamina

AMRAP in 30 of

50-45-lb bar lunges

50-pushps

50-45-lb. weighted sit-ups

Endurance

Run to Enatai, get wet, run back

 
formats

Tuesday 4414

Published on October 18, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Warm-up

CFBV Dynamic Warm-Up

Strength

Clean + jerk + power clean (55% x 1+1+1 60% x 1+1+1 65% x 1+1+1 x3)

WOD

Metcon (Time)

Run 800-400-200-100m

Box jumps 40-30-20-10 (24/20)

Abmat sit-ups 40-30-20-10

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 4413

Published on October 17, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Back Squat

60% x 5

70% x 4

80% x 3

90% x 2

100%+ x 1

WOD

Metcon (Time)

3 RFT:

500m Row

10 Hang Power Cleans

15 Laterall Over Bar Burpees

Rx 135/95

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