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Monday 3381

Published on August 10, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

(No Measure)

2 rounds

10 wall ball

10 ring rows

CFBV Dynamic Warm Up

Strength

Shoulder Press (5×3)

Work up in weight by feel, no failed reps

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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.