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Tuesday 4140

Published on January 19, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Strength

Power Clean (3×3 @ 85%)

WOD

Metcon (Time)

For time:

50 clean & jerks 135/95

*every 2 min – 1 rope climb

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-DB 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 7-bar dips.

Speed: 6-hill sprints, 6-stair sprints, 6-5 step get-off sprints.

Agilties: Cone drills.

Accessory Strength: Six rounds of 6-DB Shoulder press and 6-db front raises.

Accessory Strength: Six rounds of 8-goblet squats and 8-Shoulder Fly’s.

Accessory Strength: Six rounds of 10-jumping lunges and 4-over box jumps.

Endurance

Endurance: 20:00 min airdyne ride. Every 3rd minute sprint for :30 seconds

Cool Down/Stretch