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Wednesday 3354

Published on July 15, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV Dynamic Warmup

500m Row

10 Inch Worms

Strength

Bench Press (1RM)

WOD

Metcon (Time)

20 Cal Row

10 S2OH 135/95

20 Back Rack Lunges 135/95

8 S2OH

16 Back Rack Lunges

6 S2OH

12 Back Rack Lunges

4 S2OH

8 Back Rack Lunges

2 S2OH

4 Back Rack Lunges

20 Cal Row

Youth Athlete Strength

Strength: Power Cleans use three rounds to build to 65% and then do 2-sets of 5-reps at 65%, 2-sets of 3-reps at 75%, 1-set of 1-reps at 85% and 1-set of max reps at 85%. After each set do 5-weighted pull-ups and 10-weighted Sit-ups.

Accessory 1: Six rds 6-single arm DB Snatches, 6-Upright rows.

Accessory 2: Six rounds of 8-straight bar curls and 8-single arm DB bent rows.

Work Capacity: 8-rounds each of Tabata Partner bicep curls, Over Box Jumps, Thrusters, Knees to elbows.

Stretch: Banded shoulder, PSOAS and partner hamstring stretches

Stamina

1-mile run, 50-burpees, 50-box jumps, 50-wall balls, 1-mile run

Endurance

5k row

Stretch

Banded Shoulder

Couch Stretch