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Wednesday 3376

Published on August 5, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

(No Measure)

500m Row

CFBV Dynamic Warm up

Weightlifting

Front Squat (5×3 @ 85%)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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

Stamina

1-mile run, 100-bar thrusters, 200-leg levers, 300-4ct flutter kicks, 1-mile run

Endurance

5k row