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Wednesday 3207

Published on May 27, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

100 Double-unders

3 Rope climbs

Power Clean (Power Clean + Front Squat + Split Jerk)

5×3+3+3

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 hang power cleans 115/75

10 T2B

30 double unders

Youth Athlete Strength

Strength: Power Clean use three warm-up sets to build up to 40% then do two sets of 5 x 40%, 2 sets of 5 x 50%, 2-sets x 60%. After each set do 5-pull-ups and 10-sit-ups.

Strength: Seven sets of 2-hang power snatch.

Accessory Strength: Six rounds of 8-single arm bent rows, 10-KB upright rows.

Accessory Strength: Six rounds of 8E DB Bicep Curls and 6-chin-ups.

WOD: AMRAP in 20:00 of 5-burpees and gym lap run.

Stretch: Wall chest, banded shoulder, supine back stretch.

Stamina

AMRAP in 15:00 of

10 body-weight bench presses

20 toes-to-bars

30 hip extensions

Endurance

Run to the beach, swim for :30, run back

Stretch

banded hamstring/shoulder