Crossfit Bellevue

Intermediate WOD #1: 21-15-9 of Kettlebell Swings (55/35) and Burpees.

Intermediate WOD #2: 50-Box Jumps (20 inches), then 2 rounds of the following, Shuttle Run, OH Lunges (20/14 pound Medicine Ball), Shuttle Run, 10 Shoot Throughs, 50-Air Squats

FB WOD #1

4 Minutes to establish a 1RM Snatch. You can use power snatch or squat snatch. Your score will be your weight lifted based off your body weight.

Examples:

Body Weight               1RM Snatch               Percentage                Score
125                                  150                             120.00%                     120
118                                  150                              127.12%                     127
165                                 150                                 90.91%                       90

The second FB WOD of the day will be three mini WODs and each will be scored individually towards your overall score.

FB WOD #2 *Your score is the total number of rounds & reps completed after 4 minutes

4 Minute AMRAP
30 Double Unders
15 KB Swings (70/45)

Rest 2 Minutes

FB WOD #3: *Your score is the total number of rounds & reps completed after 4 minutes

4 Minute AMRAP
20 Pull-Ups
10 Burpees

Rest 2 Minutes

FB WOD #4: *Your score is the total number of rounds & reps completed after 4 minutes

4 Minute AMRAP
15 Hang Power Clean (115/75)
15 Wall Balls (20/14) Men 10 foot target, women 9 foot target

FB WOD #5: “The Finals”

The top 12 men and top 12 women in the Fire Breather Division will do this fifth and final WOD.

50 calorie row,Then 21-15-9, Thrusters (men 95 pounds/ women 65 pounds), Push Ups (men chest clapping pushups/ women parallette pushups with feet on 12 inch box), 1,000m run with a sand bag,