CrossFit Bellevue – CrossFit
Bench Press (3×5@80%)
90 sec Plank Hold between sets
150 Wall Balls
21 KB Swings 70/53
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.
Seven rounds of 20-wall ball, 40-double under, 60-sit-ups.
Run to Enatai, jump in, get yelled at by lifeguards, run back.