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Monday 4099

Published on December 7, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Strength

Back Squat (3×3@85%)

WOD

Metcon (No Measure)

Every 2 minutes for 20 minutes(10 rds):

45 dubs

Row for cals 15/12
*scale as needed so that you can complete the work within the 2 minutes

Youth Athlete Strength

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: Power Clean, use three rounds to build to 55% and then do 2-sets of 5 reps at 55%, 2-sets of 5-reps at 65%, 1-set of 5 reps at 75% and 1-set of max reps at 75%. After each and every set do 5-pull-ups and 10-sit-ups.

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

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

Cool Down/Stretch