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Wednesday 1/27/16

Published on January 27, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Bench Press

5 – 3 – 1
record your heaviest lift

WOD

Metcon (Time)

5 RFT

20 GHDSU

20 DB Snatch 55/35

Youth Athlete Strength

Strength: Power Cleans use three rounds to build to 65% and then do 2-sets of 5-reps at 65%, 2-sets of 3-reps at 75%, 1-set of 1-reps at 85% and 1-set of max reps at 85%. After each set do 5-weighted pull-ups and 10-weighted Sit-ups.

Work Capacity: 8-rounds each of Tabata Partner bicep curls, Over Box Jumps, Thrusters, Knees to elbows.

Accessory 1: Six rds 6-single arm DB Snatches, 6-Upright rows.

Accessory 2: Six rounds of 8-straight bar curls and 8-single arm DB bent rows.

Stamina

Five rounds of:

500-meter row

21 hip extensions

21 AbMat sit-ups

2-shuttle runs

Endurance

10-rounds of 2:00 jump rope, 2:00 bike ride

Cool Down/Stretch