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Wedneday 4094

Published on December 2, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Shoulder Press (3×5@80%)

WOD

Metcon (AMRAP – Rounds and Reps)

2 rounds –

AMRAP in 5 mins:

30 dubs

5 burbees

Rest 3 mins

AMRAP in 5 mins:

1 stair climb

10 hip extensions*
*sub supermans for hip extensions

Youth Athlete Strength

Strength: Hang Power Clean, use three rounds to build to 55% and 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 and every set do 5-pull-ups and 10-sit-ups.

Accessory Strength: Six rounds of 4-single arm DB Snatch and 4- OTBox Jumps.

Accessory Strength: Six Rounds of 6-knees to elbows and 8-straigth bar curls.

Accessory Strength: Six rounds of 6-chin-up and 10-atomic sit-ups.

Stretch: Supine back stretch, partner hamstring stretch, forearm stretch, PSOA

Cool Down/Stretch