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Wednesday 3383

Published on August 12, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Happy Birthday Judy Rogers!

(No Measure)

10 Push ups

20 Double Unders (practice)

10 Lunges

x2

CFBV Dynamic Warm up

Weightlifting

Paused Front Squat (3×5 w/3 second pause at bottom of each squat)

Metcon

Metcon (Time)

2 Rounds of

50 Wall Ball 20/16

40 Box Jumps 24/20

30 Pull ups

20 Burpees

10 Toes to bar

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: AMRAP in 12:00 of 40-jump rope, 20-sit-ups, 10-push-ups, stair climb.

Stretch: Banded shoulder, PSOAS and partner hamstring stretches

Stamina

AMRAP in 45:00 of

800 m run, 80-squats, 16-pull-ups, 16-dips.

Endurance

1-hour air dyne ride