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Wednesday 3201

Published on May 20, 2015, by in WOD.

Announcements

Gym will be closed on Monday in remembrance for those who have fallen in battle defending this great nation. Also DO NOT PARK UPSTAIRS!

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here

Youth Athlete Strength

Strength: Power Clean 2×2-55% 2×2-65% 2×2-75% 2×1-85% 2×1-95% after each set do 7-pull-ups and 10-atomic sit-ups.

Accessories: 6 x 4 Heavy Upright Rows and 4E heavy DB Snatch.

Accessories: 6 x 4E Heavy DB Bent Row and 4 Heavy Barbell Curls

Accessories: 6 x 4 Heavy Snatch Pulls and 7-chin-ups.

Work Capacity: 10-rounds of 10-lunges, 20-leg levers, gym lap run.

Stamina

AMRAP in 30:00 of 5-pull-ups, 10-push-ups, 15-squats, 500 m row

Endurance

Run to the lake, swim for 30, run back

Stretch

psoas stretch, banded shoulder, banded hamstring