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Friday 3378

Published on August 7, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

(No Measure)

CFBV Dynamic Warm up

2 Rounds

10 push press

10 good mornings

10 back squats

Strength

Bench Press (5×3 @ 85)

Metcon

Metcon (14 Rounds for reps)

14 Minute EMOM

Odd Minute: 12 wall ball & 5 Toes to Bar

Even Minute: 12 Kettlebell Swings & 5 Toes to Bar

Youth Athlete Strength

Strength: Strength: Back Squats use three rounds to build to 60% and then do 2-sets of 3-reps at 60%, 2-sets of 3-reps at 70%, 1-set of 3-reps at 80% and 1-set of max reps at 80%. After each set do 8-weighted lunges and 10-sit-ups.

Work Capacity: 10-rounds of 2-over high hurdle jumps, stair sprint.

Accessory Strength: Six rounds of 8-Straight bar bicep curls, 8-upright rows.

Accessory Strength: 6-over the box jumps, 8-jumping lunges, 10-broad jumps

Stamina

1-mile 45b plate run, 100-burpee box jumps, 1-mile 45b plate run

Endurance

1-hour arydyne ride.