CrossFit Bellevue – CrossFit
3 Position Snatch (High hang + hang + full)
5 sets of 3 pos snatch. Focus is speed and technique.
6 squat snatch 135/95
25 wall balls 20/14
Youth Athlete Strength
Strength: Bench Press use three warm-up sets ot build up to 40% then do 1 set of 5 x 40%, 1 set of 5 x 50%, 1-set x 60%. After each set do 8-DB Shoulder Press and 8-DB shoulder flys.
Skills and Drills: Speed work
Accessory Strength: Six rounds of 10-DB Incline Bench Press, 10-foot on a box push-ups.
Accessory Strength: Six rounds of 7-bar dips and 10-bench flys.
Endurance: 20-rounds of 25 m freestyle sprint, 10-pool dips (use the corner of pool and do dips with your lower half in water).