206-412-5795
info@crossfitbellevue.com
Partner Gym
Home WOD Friday 4157
formats

Friday 4157

Published on February 5, 2016, by in WOD.

CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

CFBV dynamic warm up

Strength

Deadlift (3 x 5 @ 60-70%)

WOD

Metcon (Time)

For time:

15 HSPU

30 Deadlifts 225/155

60 Situps

12 HSPU

24 Deadlifts

48 Situps

9 HSPU

18 Deadlifts

36 Situps

Youth Athlete Strength

Strength: Back Squat use three warm-up sets ot build up to 40% then do 1 set of 5 x 40%, 1 set of 5 x 50%, 1-set x 60%. After each set do 8-unloaded lunges and 10-butterfly sit-ups.

Work Capacity: Five sets of 10-bar thrusters, 10-pull-ups.

Accessory Strength: Six rounds of 10-DB Incline Bench Press, 10-foot on a box push-ups.

Accessory Strength: Six rounds of 7-bar dips and 10-bench flys.

Stamina

Stamina: 10-10-10. push-ups, tricep push-ups, dive bomber push-ups.

Endurance

Endurance: 5k row.

Cool Down/Stretch