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Monday 4092

Published on November 30, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Strength

Front Squat (3×5@80%)

WOD

Metcon (AMRAP – Reps)

12 min AMRAP:

15 Snatches, 75/55

15 Box Jumps, 24/20

15 Snatches, 95/65

15 Box Jumps

15 Snatches, 115/80

15 Box Jumps

15 Snatches, 135/95

15 Box Jumps

AMRAP Snatches, 155/105

-one barbell, athlete changes weights

Youth Athlete Strength

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

Strength 1: Dead-lift, use three rounds to build to 65% and then do 2-sets of 5 reps at 65%, 2-sets of 5-reps at 75%, 1-set of 5 reps at 85%. After each and every set do 5-high box jumps and 10-sit-ups.

Accessory Strength: Six rounds of 8-single arm bent rows and 8-straight bar bicep curls.

Accessory Strength: Six rounds of 8-chin-ups and 8-straight bar curls

Accessory Strength: Six rounds of 8-single arm snatches and 8-broad jumps.

Stretch: Supine Back Stretch, :30 second deep squat hold, partner hamstring stretch.

Cool Down/Stretch