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Tesday 4161

Published on February 9, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Squat Clean (3×5 @ 80%)

WOD

Metcon (Time)

1000m row

then

21-18-15-12-9

KB Swings

Goblet Squats

Rx: 70/55

Youth Athlete Strength

Strength: Front Squats, use three sets to build up to 55% 1RM, then do 10 sets of 10-reps at 55%, after each and every set do 10-DB Shoulder Press.

Strength: Shoulder Press, use three sets to build up to 55% 1RM, then do 7 sets of 10-reps at 55%, after each and every set do 10-DB Lunges.

Accessory Strength: Six rounds of 10-45lb Plate front raises and 10-ghd hip extensions.

Accessory Strength: Six rounds of 10-tricep push-ups and 10-pistols.

Endurance

2-mile swim

Cool Down/Stretch