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Tuesday 3213

Published on June 2, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Row 500m

35 Weighted step-ups 24/20″ with 30/15lbs dumbbells

Weightlifting

Power Clean (power clean + full clean)

4×3+3 up to 75%

WOD

Metcon (Time)

3 RFT

21 pull ups

7 OHS 135/95

Youth Athlete Strength

Strength 1: Use three warm-up sets to build up to 55% Front Squat then do 2-sets of 5 reps at 55%, 2-sets of 5-reps at 65%, 1-set of 5 reps at 75% and 1-set of max reps at 75%. After each set do 2-over hurdle jumps.

Strength 2: Use three warm-up sets to build up to 55% of shoulder press then do 2-sets of 5 reps at 55%, 2-sets of 5-reps at 65%, 1-set of 5 reps at 75% and 1-set of max reps at 75%. After each set do 2-split jerks.

Accessory Strength: Six rounds of 8-DB front raises, 8-Tricep Push-ups.

Speed: 10-sled pull sprints

Agilities: Cone drills

Skills: 20-strict handstand push-ups

Endurance

30-mile bike ride

Stretch

couch, prayer stretch, banded shoulder