CrossFit Belleville – WOD View Public Whiteboard WarmUp 10 Sets 5 Burpees over Partner (5 sets each partner. Alternate sets) *8 minutes Metcon I GO U GO (Time) 30 Rounds 3 Deadlifts 3 Lateral Burpees over the Bar 20 Rounds 3 Clean and Jerks 3 Lateral Burpees over the Bar 10 Rounds 3 Power Snatches […]
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CrossFit Belleville – WOD View Public Whiteboard WarmUp On a 5:00 clock: 10 alt. Spiderman stretch 10 push-up to down dog 10 up-downs 5 squat therapy (use wall) Skill **EMOM 8** 4 box step-overs 4 box jumps 4 box jump-overs Specific Warm up **Push Jerk Progression ** 1) Jump and land (hands at sides) //
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CrossFit Belleville – WOD View Public Whiteboard WarmUp **EMOM 8** Min. 1 | :45 Jumping jacks Min. 2 | :45 Cossack squats Min. 3 | :45 Burpees Min. 4 | :45 Wall squats Specific Warm up 7minutes **Back Squat Review & Bailing **Strict Press Review **Deadlift Review Metcon The CrossFit Total (Total Weight) Back Squat
CrossFit Belleville – WOD View Public Whiteboard WarmUp 2 minutes Row/Bike 10 Banded Pull aparts 2 Burpees 10 Kip Swings 2 Burpees Skill EMOM 10 7 Pullups – Choose strict, chin-over-bar, chest-to-bar, banded, or ring rows. Specific Warm up 10 snatch-grip deadlifts with a pause at mid-thigh (:02 pause) // torso position at mid-thigh 5
CrossFit Belleville – WOD View Public Whiteboard WarmUp **1 set** 10 PVC pass-throughs 10 ring rows 10 knee push-ups 10 PVC overhead lunges **1 set** 10 PVC pass-throughs 10 kip swings 10 push-ups 10 PVC overhead lungs **1 set** :15 handstand hold (partial wall walk) 3-5 strict pull-ups 10 floor piked push-ups 10 air squats
CrossFit Belleville – WOD View Public Whiteboard WarmUp 2 Rounds 10 single-unders 10 single-unders (run in place) 10 single-unders (side-to-side jump) 10 single-unders (front-to-back jump) 10 single-unders / leg **Then On a 5:00 clock** 5 kip swings 10 single-unders 10 single-unders (run in place) 5 kipping knees-to-chest 10 single-unders (side-to-side jump) 10 single-unders (front-to-back jump)
CrossFit Belleville – WOD View Public Whiteboard Metcon Metcon (Time) 50 Back Squats (135/95) 100 Double Unders 10 S2O (135/95) 60 Front Squats (115/75) 100 Double Unders 20 S2O (115/75) 70 OHS (95/65) 100 Double Unders 30 S2O (95/65) 80 Back Squats (75/45) 100 Double Unders 40 S2O (75/45) -1 Minute Rest and then –
Announcements Fran is back! Spot Fran, the elf, snap a pic and share to Facebook and/or Instagram but don’t forget to tag us @crossfitbelleville so we can enter your name into the prize draw every week! Every Sunday, we will draw a name and let you choose a $25 gift card to your favourite local