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Monday 4139

Published on January 18, 2016, 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 (AMRAP – Rounds and Reps)

15 min AMRAP:

4 squat snatch 115/75

12 box jumps 24/20

100m farmers carry 70/55

*down/back x 2 on turf w/ KB or DB in each hand.

Youth Athlete Strength

Strength 1: Dead-lift, use three rounds to build to 60% and then do 1-sets of 3 reps at 60%, 1-sets of 3-reps at 70%, 1-set of 3 reps at 80%. After each and every set do 4-broad jumps and 7-pull-ups.

Strength 2: Bench Press, use three rounds to build to 55% and then do 2-sets of 3 reps at 55%, 2-sets of 3-reps at 65%, 1-set of 3 reps at 75% and 1-set of max reps at 75%. After each and every set do 7-tricep push-ups and 10-sit-ups.

Accessory Strength: Six rounds of 6-65lb good mornings, 8-DB bench

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

Accessory Strength: Six rounds of 6-bar bicep curls and 6-chin-ups.

Stamina

Stamina: 10-rounds of 20-4ct flutter kicks, 40-leg levers.

Endurance

4-mile run

Cool Down/Stretch