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Tuesday 4133

Published on January 12, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Strength

Power Clean (3×5 @ 80%)

WOD

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Rx: 135/95

Masters Men 55+ / Masters Women 55+

115/65

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.

Cool Down/Stretch