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Thursday 4102

Published on December 10, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Strength

Power Snatch (3×3@85%)

WOD

Metcon (Time)

3 RFT:

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

Cool Down/Stretch