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Thursday 3377

Published on August 6, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

(No Measure)

500m Row

CFBV Dynamic Warm up

Lift/Skill

(No Measure)

10 Minute EMOM

Odd Minute: 20 Double Unders/Attempts

Even Minute: 10-15 Kip Swings

*Practice the Kip to work towards pull-ups, toes to bar, or Muscle ups

Metcon

Metcon (Time)

6 rounds

3 Strict HSPU

30 Double Unders

3 Power Clean 205/125
Must be able to Clean 250/150+ to use Prescribed Weights. Check the Ego at the Door.

Youth Athlete Strength

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-DB shoulder press.

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 Press and 8-Tricep push-ups

Accessory 2: Six rounds of DB Flys and 8-foot on a box push-ups.

Endurance

1-15, 15-1 pull-ups and push-ups.