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Thursday 4095

Published on December 3, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Hang Snatch (3×5@80%)

WOD

Metcon (Time)

For time:

20 Strict Press 135/80

20 Strict Pull-ups

20 Push Press 155/105

20 Strict Pull-ups

20 Push Jerks 185/135

20 Strict Pull-ups
*you may use the rack

Youth Athlete Strength

Strength: Bench Press use three warm-up sets ot build up to 65% then do two sets of 5 x 65%, 2 sets of 5 x 75%, 1-set of 5 x 85% and 1-set of max reps at 85%. 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.

Accessory Strength: Six rounds of 6-close grip bench and 8-push-ups.

Stretch: Wall and chest stretches, Supine back stretch.

Cool Down/Stretch