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Tuesday 4147

Published on January 26, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Strength

Squat Clean (5 – 3 – 1)

Record your heaviest lift

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes of:

40 Double-unders

3 Squat Clean & Jerks 185/135

Youth Athlete Strength

Strength: Shoulder Press and Front Squats, use three warm-up sets ot build up to 65% then do two sets of 5 x 65%, 2 sets of 3 x 75%, 1-set of x 85% and 1-set of max reps at 85%. After each set do 8-DB Bench press

Accessory Strength: Six rounds of 10-heavy DB Lunges, 10-push-ups

Accessory Strength: Six rounds of 8-DB Incline Press, 8-tricep push-ups.

Speed: sprints

Agilities: Cone drills

Endurance

5k run

Cool Down/Stretch