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Tuesday 3360

Published on July 21, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV Dynamic Warmup

400m Run

30 GHDSU

20 Pushups

Strength

Snatch (1RM)

WOD

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here

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.

Skills: 4-cone figure 8 drill, 4-cone long figure 8-drill, 4-cone back pedal, shuffle, sprint, shuffle drill.

Endurance

500 m CSS no fins, 500 m drown proof swim, 1000 m CSS w/fins, 1000 m turtleback, 500 m freestyle cool down swim no legs.

Stretch

Banded Shoulder

Couch Stretch

Banded Hamstring