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Friday 3356

Published on July 17, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV Dynamic Warmup

25 GHDSU

25 Back Ext

Strength

Deadlift (1RM)

WOD

Metcon (Time)

3 Rounds:

15 Pushups

15 KB Swings 70/53

15 Goblet Squats 70/53

400m Run

Youth Athlete Strength

9am Advanced

Strength: Back Squats use three rounds to build to 65% and then do 2-sets of 5-reps at 65%, 2-sets of 3-reps at 75%, 1-set of 1-reps at 85% and 1-set of max reps at 85%. After each set do 7-bent row and 10-weighted sit-ups.

Work Capacity: AMRAP in 12:00 of 5-pull-ups, 10-sit-ups, 15-bar thrusters, hill sprint.

Optional

Accessory Strength: Six rounds of 8-latteral lunges, 8-goblet squats.

Accessory Strength: Six rounds of 10-weighted lunges and 4-OTBox jumps.

10am Intermediate

Strength: Back Squats use three rounds to build to 65% and then do 2-sets of 5-reps at 65%, 2-sets of 3-reps at 75%, 1-set of 1-reps at 85% and 1-set of max reps at 85%. After each set do 7-bent row and 10-weighted sit-ups.

Work Capacity: AMRAP in 12:00 of 5-pull-ups, 10-sit-ups, 15-bar thrusters, hill sprint.

Stamina

AMRAP in 20:00 of 10 rounds for time of:

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups

45lb hill sprint.

Endurance

Run to Enatai, swim for 30, run back

Stretch

Couch Stretch

Banded Shoulder

Banded Hamstring

Foam Roller