CrossFit Bellevue – CrossFit
CFBV dynamic warm up
Power Snatch (3×3@85%)
50 Abmat Sit-ups
15 Power Snatch 95/65
Youth Athlete Strength
Strength: Bench Press use three warm-up sets to 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.
Accessory Strength: Six rounds of 6-heavy DB bench and 8-tricep push-ups
Accessory Strength: Six rounds of 6-close grip bench (50%), and 8-push-ups.
Accessory 2: Six rounds of 6-DB Flys and 8-clapping push-ups.
Pull-ups: 1-12, 12-1
Speed: 10:00 of 3-5-7-9 power step get-offs
Agilities: 10:00 receiver cuts