CrossFit Bellevue – CrossFit
CFBV dynamic warm up
Bench Press (3×3 @ 85%)
50 cal row
200 double unders
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.
Five rounds of 1k row, 20-65lb thrusters, 20-chest to bar pull-ups.