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Thursday 4135

Published on January 14, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Strength

Power Snatch (3×5 @ 80%)

WOD

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

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.

Speed: Hill Sprints

Agilities: Cone drills

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.

Cool Down/Stretch