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Tuesday 4/21/2015

Published on April 21, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm Up (No Measure)

3 Rounds

Row 15 Calories

15 Gymnastic Kips

The kips can be beat swings. Work on the bar or on the rings. Practice lat engagement and hollow body position.

Push Jerk (15 mins – work to a heavy Push Jerk + Split Jerk)

Metcon (Time)

3 Rounds:

400m Run

25 Power Snatch 75/55

Youth Athlete Strength

Warm-up: 20-air squats, 15-shoulder press.

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 high hurdle jumps.

Shoulder Press.

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-bar dips.

Accessory Strength: Six rounds of 6-bar incline bench press and 8-push-ups.

Accessory Strength: Six rounds of 6-DB Shoulder Press and 8-135lb back rack lunges.

Accessory Strength: Six rounds of 8-DB front raises, 8-Tricep Push-ups.

Speed: 10:00 mins of 3-5-7-9 get off sprints.

Speed: 10:00 of stair and hill sprints.

Stretch: Banded shoulder stretch, PSOAS stretch, Cobra stretch

Endurance

5k run