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Thursday 3342

Published on July 2, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV Dynamic Warmup

400m Run

10 Inch Worms

Strength

Deadlift (5×4@80%)

90sec Plank Hold between sets

WOD

Metcon (Time)

4 Rounds:

24 Air Squats

12 T2B

6 Squat Cleans 185/125

Youth Athlete Strength

Strength: Bench Press use three warm-up sets ot build up to 55% then do two sets of 5 x 55%, 2 sets of 5 x 65%, 1-set of 5 x 75% and 1-set of max reps at 75%. 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.

Speed: 10-stair sprints, 8-20m sprints, 6-40m sprints, 4-100m sprints, 2-400m sprints. Rest as needed.