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Friday 3203

Published on May 22, 2015, by in WOD.

Announcements

Gym will be closed on Monday in remembrance for those who have fallen in battle defending this great nation. Also DO NOT PARK UPSTAIRS!

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Ship (Time)

9 Rounds for time of:

7 Squat Cleans, 185#

8 Burpee Box Jumps, 36″
In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008
To learn more about Ship click here

Youth Athlete Strength

Strength: Back Squat 2×2-55% 2×2-65% 2×2-75% 2×1-85% 2×1-95% after each set do 2-over box jumps and 10-sit-ups.

Accessories: 6 x 4 Back Rack Lunges and 4-box step-ups.

Accessories: 6 x 4 OH Squats and 1-partner banded sprint

Accessories: 6 x 4 jumping back squats and 4-broad jumps.

Work Capacity: 10-rounds of 10-sit-ups and 10-knees to elbows, gym lap run.

Stretch

psoas, pigeon, shoulder, banded hamstring