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Tuesday 3368

Published on July 28, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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(No Measure)

2 rounds

15 wall ball

15 calorie row

CFBV Dynamic Warm up

(No Measure)

Strength

Push Press (3×5 @ 75%)

Metcon

Metcon (Time)

Buy In: 1000m Row

5 Rounds

10 pull ups

10 push ups

10 toes to bar

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 high 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 x 20m sprints, 5x 40m sprints.

Agilities: cone drills

Endurance

2-mile swim