206-412-5795
info@crossfitbellevue.com
Partner Gym
Home WOD Tuesday 3179
formats

Tuesday 3179

Published on April 28, 2015, by in WOD.

CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

SLOW 5:00 AMRAP

30 Double Unders

20 Air Squats

10 PVC Good Mornings

Strength

Front Squat (5@50/60/70×3)

1x 5 @50%

1x 5@ 60%

3×5 @70%

5 box jumps after each set

WOD

Metcon (Time)

2 Minutes Max Reps Power Snatch 135/95

2 Minutes Rest

2 Minutes Max Reps Clean & Jerk 135/95

2 Minutes Rest

2 Minutes Max Burpees

2 Minutes Rest

1 Mile Run

Youth Athlete Strength

Skills: Handstands and Handstand walks

Warm-up: 20-air squats, 15-shoulder press.

Strength 1: Front Squats, use three warm-up sets to 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 10-DB lunges.

Strength 2: Shoulder Press, use three warm-up sets to 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 8-45lb plate front raises.

Accessory Strength: Six rounds of 6-DB Shoulder press and 6-db front raises.

Accessory Strength: Six rounds of 8-goblet squats and 8-Shoulder Fly’s.

Accessory Strength: Six rounds of 10-jumping lunges and 5-ceiling touch jumps.

Power: 10-hill buddy carries

Stretch: Banded Shoulder, PSOAS, hamstring stretches

Endurance

:30 min air dyne ride, every 3:00 do a :30 second sprint

Stretch

Couch, Pigeon, Banded Shoulder