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Thursday 4163

Published on February 11, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Power Snatch (3×5 @ 80%)

WOD

Metcon (Time)

For time:

27-21-15-9

Power Snatch 75/55

Double Unders (2x reps)

Youth Athlete Strength

Strength: Bench Press, use three sets to build up to 55% 1RM, then do 10 sets of 10-reps at 55%, after each and every set do 7-tricep push-ups, 10-DB Shoulder Press.

Accessory Strength: Six rounds of 10-dips, 10-DB Bench press.

Accessory Strength: Six rounds of 10-bench flys and 10-incline bench.

Speed: Stair sprints

Agilities: Speed cuts

Endurance

Endurance: 10k run