CrossFit Bellevue – CrossFit
100 double unders
4 rope climbs
Split Jerk (Split Jerk 4×3 up to 75%)
200 m run
3 Rope Climbs, 15′
Youth Athlete Strength
Strength: Power Clean, use three rounds to build to 55% and then do 2-sets of 5 reps at 55%, 2-sets of 5-reps at 65%, 1-set of 5 reps at 75% and 1-set of max reps at 75%. After each and every set do 5-ring rows and 10-knees to elbows.
WOD: AMRAP in 10:00 7-wall balls, 7-burpees.
Accessory Strength: Six rounds of 2-Hang Power Snatch and 4-OTBox Jumps.
Accessory Strength: Six Rounds of 6-straight bar bicep curls and 6-single arm bent rows.
Stretch: Supine back stretch, parner hamstring stretch, forearm stretch, PSOAS stretch
100 squats, sit-ups, push-ups, pull-ups, push-ups, sit-ups, squats.
run to the beach, swim pier to white bouy 20-times, run back.