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Friday 3196

Published on May 15, 2015, by in WOD.


CrossFit Bellevue – CrossFit

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Warm Up (No Measure)

One round 500 m row, 10-fast burpees

Back Squat (5 x 10)

Part 1: 10-rounds of 10-50% back squat, 5-over box jumps, 7-knees to elbows.

Metcon (AMRAP – Reps)

Four rounds of AMRAP in 3:00 of 5-pull-ups, 10-push-ups, 15-squats.

Youth Athlete Strength

Part 1: 10-rounds of 10-50% back squat, 10-DB Bicep curls, 10-sit-ups

Part 2: 10-rounds of 5-over box jumps, 7-knees to elbows, 10-DB lunges.

Part 3: 10-rounds of 5 each barbell box step-ups, 7-OHS, 10-med ball leg levers.

WOD: Four rounds of AMRAP in 3:00 of 5-pull-ups, 10-push-ups, 15-squats.

Stamina

50 Kettlebell Swings

400 Meter Run*

50 Barbell Thrusters

400 Meter Run

40 Burpees

400 Meter Run

50 Barbell Thrusters

400 Meter Run

50 Kettlebell Swings

Endurance

Run to the beach, do 10-rounds of end of peir to shore swim, 10-burpees.