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Friday 3175

Published on April 24, 2015, by in WOD.

CrossFit Bellevue – CrossFit

So we have good news and bad news, we’ll start with the good news.

CrossFit just released the 4 Master’s Qualifying WODS. If you didn’t already know we have a couple amazing ladies that finished in the top 200 of their respective groups and get to try these WODs in an attempt to make it to the Games. Linda Karl and Maureen Martin are both going to crush these workouts over the next couple days, so what better way to support them by doing it right along side. Make sure to wish them good luck when you see them!!

On to the bad news: We’re losing on of CFBV’s old school members. Howard Hegwer is moving to Olympia to be closer to his family. Howard has been a mainstay in the evening classes and was one of the first members of the Stamdurance crew. He’s always tackled every WOD with intensity and you can usually hear him yelling at himself during the WOD for motivation. On behalf of the coaches and staff we’re really going to miss you Howard, don’t be a stranger and feel free to drop in whenever you’re in town. If you’re lucky enough to be in class with Howard today shake his hand or better yet, give him a hug

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Warm-up

3 Rounds

250m Row

8 OHS 45/35

8 Burpees

Strength

Snatch (Event 2 Masters Qualifier)

Find one rep Max Snatch

*Take 15min to work on path of barbell and technique before establishing your one rep max*

WOD

Metcon (AMRAP – Reps)

Event 1 Masters Qualifier

5min AMRAP:

5 Muscle Ups

10 Cleans

RX:155/105

Youth Athlete Strength

Warm-up: 20-air squats, 16-long lunges.

Strength: Back Squat use three rounds to build to 65% and then do 2-sets of 5 reps at 65%, 2-sets of 5-reps at 75%, 1-set of 5 reps at 85% and 1-set of max reps at 85%. After each and every set do 10-sit-ups.

Accessory Strength: Six rounds of 6-manmakers and 8-OH Plate Lunges.

Accessory Strength: Six rounds of 6-pull-ups and 8-upright rows.

Accessory Strength: Six rounds of 6-bicep curls, 8-goblets squats.

Work Capacity: 8-rounds each of

Tabata abs, push-ups, lunges, burpees.

Stretch: Partner chest, cobra and PSOAS stretches.

Stamina

5-rounds of

1k row, 50-foot on a box push-ups

50-sit-ups

Endurance

Run to Enatai

10-each end of the pier buddy rescues

Run back

Stretch

Banded Shoulder Stretch

Banded Hamstring/Groin

Banded Squat Hold