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Wednesday 4155

Published on February 3, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Shoulder Press (3×5 @ 60%)

WOD

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.

Stamina

2k row, 30-pull-ups, 100-push-ups, 100-sit-ups, 5k run.

Endurance

100-GI Jane burpees

Cool Down/Stretch