CrossFit Bellevue – CrossFit
CFBV Dynamic Warmup
30 Box Step Ups with KB 53/35
4 Rope Climbs
Bench Press (5×2@90%)
5 Ring Dips + Max Hollow Hold between each set
Hotshots 19 (Time)
6 Rounds for time of:
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
Today is a Hero WOD in honor of the 19 Hotshot Firefighters that lost their life in Prescott,AZ
* Remember when it sucks it could always be a lot worse.
Youth Athlete Strength
Strength: Hang Power Cleans use three rounds to build to 60% and then do 2-sets of 3-reps at 60%, 2-sets of 3-reps at 70%, 1-set of 3-reps at 80% and 1-set of max reps at 80%. After each set do 5-weighted pull-ups, 10-Sit-ups.
Accessories: Six sets of 7-pull-ups, 7-box jumps.
Accessories 2: Six rounds of 4-DB single arm snatches and 8-bicep curls.
WOD: Six rounds of 2-high hurdle jumps, 30m sled push, sprint.
Murph – 1-mile run, 100-pull-ups, 200-push-ups, 300-squats, 1-mile run.
Banded Shoulder Stretch
Banded Squat Hold