CrossFit Bellevue – CrossFit
CFBV dynamic warm up
5 – 3 – 1
record your heaviest lift
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.
Five rounds of:
21 hip extensions
21 AbMat sit-ups
10-rounds of 2:00 jump rope, 2:00 bike ride