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Thursday 3175

Published on April 23, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Slow AMRAP 7:00

30 Double Unders

10 Box Jumps

10 Goblet Squats

Strength

Clean

EMOM x 8

1 Power Clean

– Drop –

1 Squat Clean

Start at 80% of your Power Clean Max

WOD

Metcon (Time)

3 Rounds:

75 Double Unders

25 KB Swings 55/35

20 Box Jumps 24/20

15 Lunges

Youth Athlete Strength

Warm-up: 10-8-6-4-2 of perfect push-ups.

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.

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.

Power: 10-heavy sled pushes

Stretch: Wall and chest stretches, Supine back stretch.

Endurance

Run to Enatai, swim 20-laps, run back

Stretch

couch stretch

calf stretch

banded shoulder