CrossFit Bellevue – CrossFit
7 Wall Balls
7 Gymnastic Kips
7 Push Ups
30 Double Unders
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
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
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
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
50-alternating pistol squats, 15-C2B pull-ups, 15-bar dips, 15-sandbag ground to shoulder
Run to the lake
Swim 10-laps pier bridge
couch, pigeon, prayer, banded shoulder