CrossFit Bellevue – CrossFit
CFBV dynamic warm up
Power Clean (3×5 @ 80%)
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk
6 Clean and Jerk
9 Clean and Jerk
12 Clean and Jerk
15 Clean and Jerk
18 Clean and Jerk
21 Clean and Jerk
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Masters Men 55+ / Masters Women 55+
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 box jumps.
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 6-65% bar bench press and 8-plate flys.
Speed: 6-hill sprints
Accessory Strength: Six rounds of 6-DB Front raises and 8-95lb back rack lunges.
Accessory Strength: Six rounds of 8-skull crusher, 8-foot on box Push-ups.