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Thursday 4142

Published on January 21, 2016, 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)

For time:

40-30-20-10

KBS 55/35

sit ups

burpees

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.

Work Capacity: Bar Dips: 1-12, 12-1

Speed-2: 10:00 of hill sprints

Speed: 5-500 m row repeats. Rest 1:00

Accessory Strength: Six rounds of 8-Incline Bench Press and 8-Tricep push-ups

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

Accessory Strength: Six rounds of 6-skull crushers and burnout bench.

Endurance

10k run

Cool Down/Stretch