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Monday 3192

Published on May 11, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Shoulder Press (5@50/60/65×2)

1×5 @ 50%

1×5 @ 60%

2×5 @ 65%

Deadlift (5@50/60/65×2)

1×5 @ 50%

1×5 @ 60%

2×5 @ 65%

WOD

Metcon (Time)

2015 Regional Event 6

5 rounds for time of:

Row 25 calories

16 chest-to-bar pull-ups

9 strict handstand push-ups

Youth Athlete Strength

Part 1: 10-rounds of 5-chin ups, 7-45lb bar bicep curls, 10-45lb single leg deficit dead-lifts.

Part 2: 10-rounds of 5-pull-ups, 7-upright rows, 10-single arm bent rows

Part 3: 10-rounds of 5-ring rows, 7-toes to bar, 10-leg levers.

WOD: AMRAP in 15:00 of 400 m run, 10-135lb OHS, 20-sit-ups, 30-double under.

Stamina

Three rounds of 1-mile run, 10-manmakers, 20-atomic sit-ups, 30-push-ups.

Endurance

buddy 5k row

Stretch

banded shoulder/hamstring, prayer, couch