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Tuesday 4154

Published on February 2, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Warm-up

Strength

Power Clean (3 x 5 @ 60-70%)

WOD

Metcon (Time)

For time:

15-12-9-6-3

Power Clean 135/95

Bar facing burpees

Youth Athlete Strength

Strength: Shoulder Press and Front Squats, use three warm-up sets to build up to 40% then do 1-set of 5 x 40%, 1 set of 5 x 50%, 1-set x 60%. After each set do 10-perfect push-ups.

Skills and Drills: hurdle and agility drills.

Accessory Strength: Six rounds of 8-side shoulder raises, 8-front shoulder raises.

Endurance

Endurance: :30 min relaxed bike ride

Cool Down/Stretch