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Thursday 3336

Published on June 25, 2015, by in WOD.

Announcements

Due to UNFORSEEN Staffing shortages EVENING Youth Classes are cancelled this week

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV Dynamic Warmup

400m Run

7 Burpees

1 Rope Climb

Weightlifting

Power Clean (5×3@80%)

-8 Strict Knees to Chest between each set-

NOTE: Drop every rep from top. Reset before each rep. No touch and go.

Metcon

Metcon (Time)

-BUY IN: 50 AB Mat Situps

3 Rounds:

10 Overhead Squats 115/85

Bear Crawl Down & Back on Turf

-CASH OUY: 50 AB Mat Situps

Youth Athlete Strength

Advanced:

Strength: Bench Press use three warm-up sets ot build up to 40% then do two sets of 5 x 40%, 2 sets of 5 x 50%, 2-sets x 60%. After each set do 8-DB Shoulder Press and 8-DB shoulder flys.

Work Capacity: 10-shuttle runs on turf, rest 1:00 after each.

Accessory Strength: Six rounds of 10-DB Incline Bench Press, 10-foot on a box push-ups.

Accessory Strength: Six rounds of 7-bar dips and 10-bench flys.

Middle School:

Strength: 60-bar dips

Work Capacity: 10-shuttle runs on turf, rest 1:00 after each.

Elementary:

Strength: 30-dip par holds or dips

Work Capacity: 10-rounds of 10-jump ropes and a shuttle run, rest 1:00 after last man.

Endurance

Run as a group to the peir, jump in, race back.

Stretch

Roll out:

Quads

Hamstrings

IT Bands

Lats

Lower Back