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Friday 3216

Published on June 5, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Back Squat (3@50/60/70/75×3)

3 @ 50%

3 @ 60%

3 @ 70%

3×3 @ 75%

WOD

Metcon (Time)

For Time:

2 Muscle Ups

30 Kettlebell Swings (53/35 kg)

40 Wall Ball Shots (20/16 lbs)

50 Double-Unders

50 Cal Row

50 Double-Unders

40 Wall Ball Shots

30 Kettlebell Swings (32/24 kg)

2 Muscle Ups

Youth Athlete Strength

Strength: Back Squat use three rounds to build to 55% and then do 2-sets of 5 reps at 55%, 2-sets of 5-reps at 65%, 1-set of 5 reps at 75% and 1-set of max reps at 75%. After each and every set do 4-over medium hurdle jumps and 10-weighted sit-ups.

WOD: Three rounds of 20-walking lunges and three laps

Accessory Strength: Six rounds of 6-back rack lunges and 6-back rack step-ups.

Accessory Strength: Six rounds of 1-down and back sled push and 2-over high hurdle jumps.

Stretch: Partner chest, cobra and PSOAS stretches.

Stamina

For time:

100 push-ups, run 1-mile, 100-pull-ups run 1-mile, 100-sit-ups run 1-mile, 100-squats run 1-mile.

Stretch

Endurance

Partner sandbag run to the lake, 100-buddy sandbags thrusters, partner sandbag run back.

Stretch