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Thursday 1/28/16

Published on January 28, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Power Snatch (5 – 3 – 1)

Record your heaviest lift

WOD

Metcon (Time)

For time:

1000m row

3 Rds

20 Alt jumping lunges

15 wall balls 20/14

15 T2B

Youth Athlete Strength

Strength: Bench Press use three warm-up sets ot build up to 65% then do two sets of 5 x 65%, 2 sets of 5 x 75%, 1-set of 5 x 85% and 1-set of max reps at 85%. After each set do 8-DB shoulder press.

Speed: Cone speed drills

Agilities: Cone and reaction drills.

Accessory Strength: Six rounds of 6-Incline DB Bench and 8-Tricep Push-ups.

Accessory Strength: Six rounds of 6-DB Flys and 6-foot on the box push-ups.

Accessory Strength: Six rounds of 6-close grip bench and 8-push-ups.

Endurance

2-mile css w/fins

Cool Down/Stretch