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Monday 3374

Published on August 3, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

(No Measure)

3 rounds

10 wall ball

10 good mornings

CFBV Dynamic Warm up

Strength

Push Press (5×3 @ 85% of 1RM)

Metcon

Metcon (AMRAP – Reps)

3 Rounds

1 minute of push press 75/55

1 minute of burpees

1 minute of calorie row

1 minute rest

Youth Athlete Strength

Warm-up: 20-dead-lifts, 15-SDLHP, 10-hang power snatches.

Strength 1: Dead-lift, use three rounds to build to 60% and then do 1-sets of 5 reps at 60%, 1-sets of 5-reps at 70%, 1-set of 5 reps at 80%. After each and every set do 5-pull-ups and 10-sit-ups.

Strength 2: 100-bar dips

Accessory Strength: 6-tricep push-ups, 8-DB bench

Accessory Strength: Six rounds of 6-upright rows, 8-bent rows.

Work Capacity: AMRAP in 12:00 of 7-box jump, 7-push-ups, 21-jump rope.

Stamina

5-rounds of 1k row, 50 burpees

Endurance

5k run