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Friday 4164

Published on February 12, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Deadlift (3×5 @ 80%)

WOD

Metcon (Time)

For time:

Row 1K

30 DL(225/155)

50 Pull-Ups

Youth Athlete Strength

Strength: Back Squats, use three sets to build up to 55% 1RM, then do 10-sets of 10-reps at 55%, after each set do 10-lunges and 10-Sit-ups.

Work Capacity: 3 rounds for 1:00 3 each of: Wall-ball Upright Row, Box jumps, sit-ups, jump rope, rest 1:00 after each round

Accessory Strength: Six rounds of 8-Goblet Squats, 8-weighted lunges.

Accessory Strength: Six rounds of 10-weighted step-ups, 10-lateral lunges

Accessory Strength: Six rounds of 4-over box jumps, back rack lunges 95/65.

Stamina

3 rounds of 50 L pull-ups, 50 AbMat sit-ups

Endurance

5k row, 5k run