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Tuesday 4093

Published on December 1, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Strength

Part 1:

6 minute emom

3 muscle up transitions

Or

Muscle ups stop 1-2 before failure

Part 2

6 minute emom

Butterfly pull-ups / chest to bar pull ups (focus on efficiency stop 2-4 before a failed set where you would come off the bar)

***see option below for C&J for strength

Clean and Jerk (work up to 80%)

WOD

Metcon (Time)

For Time:

30-20-10

Row (calories)

WB 20/14

Power Clean 115/75

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 8-DB Bench Press.

Strength 2: Use three warm-up sets to build up to 65% of shoulder press then do 2-sets of 5 reps at 65%, 2-sets of 5-reps at 75%, 1-set of 5 reps at 85% and 1-set of max reps at 85%. After each set do 10-weighted lunges.

Accessory Strength: Six rounds of 6-bar incline bench press and 8-push-ups.

Accessory Strength: Six rounds of 6-DB Shoulder Press and 8-foot on the box push-ups.

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

Stretch: Banded shoulder stretch, PSOAS stretch, Cobra stretch

Cool Down/Stretch