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Monday 4160

Published on February 8, 2016, 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

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Youth Athlete Strength

Strength: KB – Single Leg Dead-lifts, 7 sets of 5-reps each, after each and every set do 7-chin-ups and 10-weighted sit-ups.

Strength: Bench Press, use three sets to build up to 55% 1RM, then do 10 sets of 10-reps at 55%, after each and every set do 5-pull-ups.

Work Capacity: AMRAP in 5:00 of 20-push-ups and 40-leg levers.

Accessory Strength: Six rounds of 10-single arm bent row, 10-straight bar bicep curls.

Accessory Strength: Six rounds of 10-upright rows and 10-bent rows.

AMRAP in 7:00 of 40m broad jumps, 20-shoulder press, 10-knees to elbows.

Stamina

Row 500 meters

50 GHD sit-ups

Row 1,000 meters

30 GHD sit-ups

Row 2,000 meters

20 GHD sit-ups

Endurance

10:00 of stair climbs after each set do 20-double-unders

10:00 of , 10-wall ball after each set do 10-push-ups.

10:00 of 5-box jumps, after each set do 5-burpees.

Cool Down/Stretch