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Monday 3199

Published on May 18, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Row 1500m

-then-

100′ Duck Walk

-then-

Accumulate 100′ of Handstand Walking or 2:00 Handstand Holds

Metcon (AMRAP – Rounds and Reps)

“K27″

27 min AMRAP

16 thrusters 75/55

16 Sumo Deadlift High pull 75/55

16 Box Jumps

16 Push Press 75/55

55 Double Unders

Immediately following the AMRAP run 800.

Score for rounds, reps and total time after the run.
The “27” is significant because that was Sgt. Moore’s badge number. The “16” represents how long he served the community. Sgt. Moore’s watch ended on 5/5/2015, and he was considered a double under virtuoso, hence the 55 double unders.

Check out his story here: https://www.odmp.org/officer/22470-sergeant-greg-moore

Youth Athlete Strength

Strength:Dead-lift 1×1-55% 1×1-65% x11-75% 1×1-85% 1×1-95%, after each set do 2-over hurdle jumps and 10-weighted sit-ups.

Strength: Bench Press 2×2-55%, 2×2-65%, 2×2-75%, 2×1-85%, 2×1-95%, after each set do 2-clapping push-ups and 4-rapid push-ups.

Accessories: 6 x 4 Incline Bench, 4E Single Leg Deficit Dead-lift.

Accessories: 6 x 4-DB Bench, 4-broad jumps.

Accessories: 6 x 4 Bicep curls, 4-single leg box jumps.

Stamina

AMRAP in 10:00 of

20-Sand Bag Push presses,

50 double-unders

Run 1-mile

AMRAP in 10:00 of

Sandbag hang power cleans

and 30 air squats

Run 1-mile

Endurance

100-burpees on the turf

Stretch

couch, prayer, pigeon, banded shoulder, banded hamstring