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Thursday 3362

Published on July 23, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV Dynamic Warmup

500m Row

20 Strict Pullups

30 GHDSU

Engine(Time Trial)

1000m Row

-3min Rest-

1000m Row

WOD

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

6 Ring Dips

12 Pullups

24 Box Jumps 24/20

Youth Athlete Strength

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. .

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.

Speed: Hill sprints, stair spints, jump rope, 3-5-7-9 get offs

Endurance

10k ruck march, 25lbs.