CrossFit Bellevue – CrossFit
CFBV Dynamic Warm up
Front Squat (5×3 @ 85%)
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
Youth Athlete Strength
Warm-up: 20-dead-lift, 15-sumo dead-lift high pulls, 10-hang power cleans, 10-hang power snatches.
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: 10-rounds of 10-sit-ups, 20-leg levers, stair sprint
1-mile run, 100-bar thrusters, 200-leg levers, 300-4ct flutter kicks, 1-mile run