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Wednesday 4141

Published on January 20, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Strength

Bench Press (3×3 @ 85%)

WOD

Metcon (Time)

For time:

50 cal row

200 double unders

25 HSPU

100 wall balls 20/14

Youth Athlete Strength

Strength: 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-weighted Sit-ups.

Accessory Strength: Six sets of 7-pull-ups, 7-box jumps.

Accessory Strength: Six rounds of 4-DB single arm snatches and 8-bicep curls.

Accessory Strength: Six rounds of 6-upright rows and 6-bent rows.

Stamina

Five rounds of 1k row, 20-65lb thrusters, 20-chest to bar pull-ups.

Endurance

5k run