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Friday 4096

Published on December 4, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Deadlift (3×5@80%)

WOD

Metcon (Time)

30-20-10 reps for time of:

Cals on rower

Deadlift 185/135

Youth Athlete Strength

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

Accessory Strength: Six rounds of 6-manmakers and 8-OH Plate Lunges.

Accessory Strength: Six rounds of 6-pull-ups and 8-upright rows.

Accessory Strength: Six rounds of 6-bicep curls, 8-goblets squats.

Work Capacity-2: 12:00 of truck pushes

Stretch: Partner chest, cobra and PSOAS stretches

Cool Down/Stretch