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Friday 3343

Published on July 3, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV Dynamic Warmup

400m Run

Lunge Down & Back on Turf

400m Run

Strength

Split Jerk (5×2@85%)

Split Jerk should be from the rack!!

-15 GHDSU between sets-

WOD

Metcon (AMRAP – Reps)

Granite Games Week 3 Qualifier

17min AMRAP:

50 Cal Row

50 Wall Balls 20/14

50 S2OH 115/85

50 Box Jumps 24/20

Youth Athlete Strength

Strength: Back Squats use three warm-up sets ot build up to 55% then do two sets of 5 x 55%, 2 sets of 5 x 65%, 1-set of 5 x 75% and 1-set of max reps at 75%. After each set do 2-high box jumps.

Accessory Strength: Six rounds of 6E DB lunges and 6E lateral lunges.

Accessory Strength: Six rounds of 6-goblet squatsand 6-high jumps..

WOD: Sleds

Stretch

Banded Shoulder Stretch

Banded Squat Hold

Couch Stretch