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Tuesday 4100

Published on December 8, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

2k row

Strength

Hang Clean (3×3@85%)

Hang Squat Clean

WOD

Metcon (Time)

3-6-9-12-15 reps for time of:

Hang Squat Clean 135/95

Box Jump 24/20

Youth Athlete Strength

Strength 1: Front Squats, use three warm-up sets to build up to 60% then do two sets of 3 x 60%, 2 sets of 3 x 70%, 1-set of 3 x 80% and 1-set of max reps at 80%. After each set do 10-weighted lunges.

Strength 2: Shoulder Press, use three warm-up sets to build up to 60% then do two sets of 3 x 60%, 2 sets of 3 x 70%, 1-set of 3 x 80% and 1-set of max reps at 80%. After each set do 6-feet on the box push-ups.

Speed Drills for 10:00

Agility Drills for 10:00

Accessory 1: Six rounds of 10-50% Bench and 10-tricep push-ups.

Accessory 2: Six rounds of 8-DB Shoulder Press and 8-Shoulder Fly’s.

Cool Down/Stretch