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Wednesday 3174

Published on April 22, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

dynamic warm up

PVC pass throughs

Gymnastics

3 Rounds NFT:

15 sec hand stand hold + max effort HSPU

15 GHD Sit Ups

Metcon (Time)

30 Thrusters 135/95lb*

*Every minute on the minute, perform 5 burpees Workout ALSO begins with 5 burpees.

Youth Athlete Strength

Warm-up: 20-dead-lifts, 15-SDLHP, 10-hang power clean, 10-hang power snatches.

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-upright rows.

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

Work Capacity: 10 rds of :30 seconds of burpees, :30 seconds of 45lb thrusters.

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

Stamina

10-rounds of

2-rope climbs

20-bar thrusters

100m burped broad jump.

Endurance

Sandbag run to Enatai,

10-rds of run to end of pier swim in, carry sandbag to bus stop

Run back

Stretch

couch stretch

prayer stretch

banded shoulder