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Wednesday 3347

Published on July 8, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV Dynamic Warmup

30 Box Step Ups with KB 53/35

4 Rope Climbs

Strength

Bench Press (5×2@90%)

5 Ring Dips + Max Hollow Hold between each set

WOD

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
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.

Stamina

Murph – 1-mile run, 100-pull-ups, 200-push-ups, 300-squats, 1-mile run.

Endurance

5k row

Stretch

Banded Shoulder Stretch

Banded Squat Hold

Calves Stretch