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Tuesday 3193

Published on May 12, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm Up (No Measure)

1-round of gym length inch worm, step step squat, walking lunge.

Front Squat (5 x 10)

Five rounds of 10-50% front squat, 5-each leg 10-25/45lb plate OH Lunges, 10-GHD Hip extensions.

Metcon (AMRAP – Rounds)

AMRAP in 15:00 of:

10-55/35lb KB Swings, 1-lap around gym with KB. Every time KB goes below your knees on run do 5-burpees, every time you set KB Down during swings do 5-burpees.

Youth Athlete Strength

Part 1: 10-rounds of 10-50% shoulder press, 10-45lb plate front raises, 10-push-ups.

Part 2: 10-rounds of 10-DB walking lunges, 10-tricep push-ups, 10-GHD Hip extensions

Part 3: 10-rounds of 10-50% front squat, 10-45lb lateral lunges, 10-45lb calf raises.

Speed: 5k run.


5k run


Back, hamstring and banded shoulder stretch.