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Wednesday 3214

Published on June 3, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

100 double unders

4 rope climbs

Split Jerk (Split Jerk 4×3 up to 75%)

Metcon (Time)

5 RFT:

200 m run

3 Rope Climbs, 15′

20 GHDSU

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

Stamina

100 squats, sit-ups, push-ups, pull-ups, push-ups, sit-ups, squats.

Endurance

run to the beach, swim pier to white bouy 20-times, run back.

Stretch

banded hip/shoulder/hamstring