Crossfit Bellevue

CrossFit

Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% sprints. Part #2:

Strength: Clean 1) 5 x 65%, 2) 5 x 75%, 3) max reps x 85%

WOD: Tabata, four rounds each, 1:00 on, :30 seconds off of GHD Sit-ups, Calorie Rows, Single Arm KB Snatches.

RX: 70/55, L-3: 50 / 30. L-2: 25 / less than 25.

Games Prep: 30-20-10 of pull-ups, box jumps, 70 / 55 KB swings.

Youth Athletes

Strength: 7 x 7 hang power cleans, 7 x 7 hang power snatch.

Skills: Partner back pedal drills.

SealFit

Stamina: In honor of U.S. Marine Corps Sergeant Joshua Desforges, KIA May 12, 2010, Helmand province, Afghanistan.

“Desforges” Five rounds of 12-225lb Deadlift, 20-Pull-ups, 12-135lb Clean and jerk, 20-Knees to elbows.

Endurance: 3-mile sandbag carry.

Recovery

Pre WOD: 20-shoot throughs.

Post WOD: Prone back, and banded shoulder stretches.