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Tuesday 3353

Published on July 14, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV Dynamic Warmup

400m Run

20 Strict Pullups

20 Chest to Deck Pushups

TABATA: Hollow Holds

Strength

Snatch (EMOM x12 Snatch x3@75%)

Every minute on the minute for 12min snatch 75% of 1RM 3 times.

WOD

Metcon (Time)

21-15-9

Power Clean 165/110

Burpee Box Jump Overs 24/20

Youth Athlete Strength

Strength: Shoulder Press and Front Squats, use three warm-up sets ot build up to 65% then do two sets of 5 x 65%, 2 sets of 3 x 75%, 1-set of x 85% and 1-set of max reps at 85%. After each set do 8-DB Bench press

Accessory Strength: Six rounds of 10-heavy DB Lunges, 10-push-ups

Accessory Strength: Six rounds of 8-DB Incline Press, 8-tricep push-ups.

Power: 10:00 Buddy stair carries

Speed: 10:00 of hill sprints

Speed-2: 3-5-7-9 power step get-offs.

Endurance

500 m warmup swim any stroke

500 m CSS

500 m turtleback with fins

250 m drown proof

1000 m CSS w/ fins

Stretch

Couch Stretch

Roll Out Lats/Upper & Lower Back