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Wednesday 3187

Published on May 6, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Row 300m

-then-

5 Rounds

7 Wall Balls

7 Gymnastic Kips

7 Push Ups

-then-

30 Double Unders

Gymnastics

A) Muscle Up technique for 7 mins.

B) Beat Swing+Ring Row 3×3+2

C) Russian Dips 4×2

*Main focus for these is to work fast transition and get a good ROM on the bottom of dip

WOD

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Rx: 70/55

Youth Athlete Strength

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

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.

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

Accessory 2: Six rounds of 8-straight bar curls and 8-inverted rows.

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

Stretch: Banded shoulder, PSOAS and partner hamstring stretches

Stamina

Three rounds

50-alternating pistol squats, 15-C2B pull-ups, 15-bar dips, 15-sandbag ground to shoulder

Endurance

Run to the lake

Swim 10-laps pier bridge

Run back

Stretch

couch, pigeon, prayer, banded shoulder