CrossFit Bellevue – CrossFit
3 Rope climbs
Power Clean (Power Clean + Front Squat + Split Jerk)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
10 hang power cleans 115/75
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.
AMRAP in 15:00 of
10 body-weight bench presses
30 hip extensions
Run to the beach, swim for :30, run back