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Wednesday 3361

Published on July 22, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

400m Run

50 Pushups

Strength

Bench Press (3×5@80%)

90 sec Plank Hold between sets

WOD

Metcon (Time)

00:00-10:00

“Karen”

150 Wall Balls

10:00-22:00

3 Rounds:

400m Run

21 KB Swings 70/53

12 T2B
Each rep not completed on both WOD’s equal 1 sec added to 22:00. The faster you finish the more rest you get.

Youth Athlete Strength

Strength: Hang Power Clean use three warm-up sets to build up to 40% then do two sets of 5 x 40%, 2 sets of 5 x 50%, 2-sets x 60%. After each set do 5-pull-ups and 10-sit-ups.

Accessory Strength: Six rounds of 8-single arm bent rows, 10-KB upright rows.

WOD: Sleds, lots of them.

Stamina

Seven rounds of 20-wall ball, 40-double under, 60-sit-ups.

Endurance

Run to Enatai, jump in, get yelled at by lifeguards, run back.