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Wednesday 4162

Published on February 10, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Push Press (3×5 @ 80%)

WOD

Metcon (Time)

10 RFT

1 Rope Climb

10 Burpee Box Jumps 24/20

Youth Athlete Strength

Strength: Single Arm Snatches, 10-sets of 5-reps each, after each set do 7-straight bar curls and 10-sit-ups.

Work Capacity: Frogman PT, 20-rounds of 10-lunges, 15 sit-ups, 30-leg levers,

Accessory Strength: Six rounds of 10-upright rows and 4-over box jumps

Accessory Strength: Six rounds of 4-heavy man makers and 8-ring rows.

Stamina

5 rounds of:

20 pull-ups

15-ft. rope climbs, 3 ascents

Endurance

Tabata squats and box jumps:

8-rounds each air squats, box jumps