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Friday 4143

Published on January 22, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Strength

Deadlift (3×3 @ 85%)

WOD

Metcon (Time)

For time:

15-12-9-6-3

Front squat 155/105

T2B

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.

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

Accessory Strength: Six rounds of 4-over the box jumps, 8-jumping lunges,

Accessory Strength: Six rounds of 6-weighted pull-ups and 8-DB Bicep curls.

Stamina

Work Capacity: Three rounds of 1-mile run, 20-box jumps lift and presses, 20-burpee broad jumps.

Endurance

2k row, 100-sit-ups, 2k row, 200 leg levers, 2k row 300 act flutter kicks.

Cool Down/Stretch