CrossFit Bellevue – CrossFit
10 wall ball
10 ring rows
CFBV Dynamic Warm Up
Shoulder Press (5×3)
Work up in weight by feel, no failed reps
Thrusters, 95# / 65#
Youth Athlete Strength
Strength: Dead-lifts use three rounds to build to 65% and then do 2-sets of 5-reps at 65%, 2-sets of 3-reps at 75%, 1-set of 1-reps at 85% and 1-set of max reps at 85%. After each set do 5-strict pull-ups, 7-knees to elbows.
Strength 2: 60-dips
Accessory Strength: 4-single arm DB bent row, 6-reverse grip bent rows.
Accessory Strength: Six rounds of 6-upright rows, 8-bicep curls.
Work Capacity-2: AMRAP in 12:00 5-box jumps, 5-burpees, stair sprint.