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Thursday 3188

Published on May 7, 2015, by in WOD.

CrossFit Bellevue – CrossFit

**REMINDER**

JOIN COACH SETH FOR THE OLY LIFTING CLASS TODAY FROM 5:30 – 7:00 PM.

View Public Whiteboard

Warm-up

Row 600m

-then-

3 Rounds (w/ an empty bar)

12 Overhead Walking Lunge Steps

12 Romanian Deadlifts

6 Bar Facing Burpees

Strength

Snatch Balance (3×3 across)

warm up to your working weight then do the same weight for all working sets. These should be perfect. If it’s not, use less weight, a lighter bar, etc.

**FAST HANDS FAST FEET**

WOD

Metcon (Time)

3 RFT:

400m run

30 cal row

20 burpees over rower

Youth Athlete Strength

Warm-up: 1-2-3-4-5-5-4-3-2-1 of 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 3 x 75%, 1-set of 1 x 85% and 1-set of max reps at 85%. After each set do 8-DB shoulder press, 10-tricpep push-ups.

Accessory Strength: Six rounds of 4-DB Bench and 4-pause push-ups.

Accessory Strength: Six rounds of 4-DB Fly, tricep pause push-ups.

Accessory Strength: Six rounds of 4-Incline DB Bench, 4-chest clapping push-ups.

Speed: Stair sprints

Stretch: Supine Back, Banded shoulder, PSOAS stretches.

Endurance

5k run, 5k row

Stretch

banded shoulder, hamstring, couch stretch