206-412-5795
info@crossfitbellevue.com
Partner Gym
Home WOD Monday 4146
formats

Monday 4146

Published on January 25, 2016, by in WOD.


CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

JA’s

CFBV dynamic warm up

Strength

Back Squat (5 – 3 – 1)

Record your heaviest lift.

WOD

Metcon (Time)

21-15-9 reps for time of:

Deadlifts 275/185

Strict ring dips

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: Bench Press, use three rounds to build to 65% and then do 2-sets of 5 reps at 55%, 2-sets of 3-reps at 75%, 1-set of 1 reps at 85% and 1-set of max reps at 85%. After each and every set do 5-tricep push-ups, and 7-push-ups.

Accessory Strength: Six rounds of 4-single arm DB bent row, 6-reverse grip bent rows.

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

Accessory Strength: Six rounds of 4-single arm snatches and 4-strict chin-ups.

Stamina

Stamina: 1-mile run, 100-pull-ups, 200-push-ups, 300-squats, 1-mile run.

Endurance

Endurance: 5k row

Cool Down/Stretch