CrossFit Bellevue – CrossFit
CFBV dynamic warm up
Shoulder Press (3×5 @ 60%)
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
12 S2OH 115/85
24 alt lunges
12 box jumps 24/20
Youth Athlete Strength
Warm-up: 20-dead-lifts, 15-SDLHP, 10-Hang Power Cleans, 10-Hang Power Snatches.
Strength: Hang Power Clean use three warm-up sets to build up to 40% then do two sets of 5 x 40%, 1 set of 5 x 50%, 1-set x 60%. After each set do 5-pull-ups and 10-sit-ups.
Strength: Seven sets of 3-hang power snatch at 65%
Work Capacity: EMOM for 10:00 3-each box pistols squats, 5-foot on box push-ups, 7-knee to chest jumps.
Accessory Strength: Six rounds of 8-single arm bent rows, 10-KB upright rows.
2k row, 30-pull-ups, 100-push-ups, 100-sit-ups, 5k run.
100-GI Jane burpees