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Thursday 3181

Published on April 30, 2015, by in WOD.

CrossFit Bellevue – CrossFit

REMINDER!!

OLY CLASS TODAY FROM 5:30 – 7:00 PM.

LEARN TO LIFT WITH COACH SETH!

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Warm-up

Row 40 Calories

-then-

3 Rounds

12 Kettlebell Swings

12 Goblet Squats

12 Push Ups

Strength

Power Snatch (3@50/60/70×3)

1X3 @ 50

1X3 @ 60

3X3 @ 70

Back Squat (5@50/60/70×3)

1X5 @ 50

1X5 @ 60

3X5 @ 70

Metcon (AMRAP – Reps)

Climb the ladder for 9 Minutes

3 Deadlifts

3 Hand Release Push Ups

6 Deadlifts

6 Hand Release Push Ups

9 DL

9 HRPU…

Continue by 3’s until the clock expires.

Rx: 255/175

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 60% then do two sets of 3 x 60%, 2 sets of 3 x 70%, 1-set of 3 x 80% and 1-set of max reps at 80%. After each set do 8-foot on box push-ups.

Speed: 10:00 of 3-5-7-9 power step get-offs

Speed-2: 10:00 of hill sprints

Accessory Strength: Six rounds of 8-Incline Bench Press and 8-Tricep push-ups

Accessory Strength: Six rounds of DB Flys and 8-typewriter push-ups.

Accessory Strength: Six rounds of 6-skull crushers and burnout bench.

Stretch: Wall and partner chest stretches, Supine back stretch

Stretch

pigeon, couch, prayer stretch, banded shoulder