206-412-5795
info@crossfitbellevue.com
Partner Gym
Home WOD Tuesday 3334
formats

Tuesday 3334

Published on June 23, 2015, by in WOD.

Announcements

Due to UNFORSEEN Staffing shortages EVENING Youth Classes are cancelled this week

CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

JA’s

CFBV dynamic warm up

400m Run

10 Inch Worms

Weightlifting

Power Snatch (5×3@80%)

-90sec Plank Hold Between Each Set-

NOTE: Drop each rep from top. Reset every rep. No touch and go.

WOD

Metcon (Time)

3 Rounds:

5 Power Snatch 135/95

10 HSPU

15 T2B

Youth Athlete Strength

Strength: Shoulder Press and Front Squats, use three warm-up sets to build up to 40% then do two sets of 5 x 40%, 2 sets of 5 x 50%, 2-sets x 60%. After each set do 10-perfect push-ups.

Accessory Strength: Six rounds of 8-side shoulder raises, 8-front shoulder raises.

Work Capacity: 2k Row

Endurance

10k row

Stretch

couch, banded hamstring/shoulder