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Thusday 4156

Published on February 4, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

3 Position Snatch (High hang + hang + full)

5 sets of 3 pos snatch. Focus is speed and technique.

WOD

Metcon (Time)

5 RFT

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

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).

Cool Down/Stretch