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CrossFit Belleville – WOD View Public Whiteboard WarmUp **Junkyard Dog Warm-up | 4:00** * Partner up * Alternate every 5 reps for each movement in the junkyard dog. Weightlifting Prep **Deadlift Review and Demo| 8:00** * Hips and shoulders rise at the same rate, initiate by pushing the knees back. * Drive the hips back […]

CrossFit Belleville – Engine Building View Public Whiteboard Metcon CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95#

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Welcome and Introductions Gym expectations Warm up – Paper Chase Run 25m, 5 jumping jacks Run 50m, jump squats Run 75m, 2 tuck jumps Run 100m, 1 burpees Accessory Work EMOM Pull up/ring rows Metcon (No Measure) For Time50 Jumping Jacks 25m Walking lunges 25 Sit

CrossFit Belleville – WOD View Public Whiteboard WarmUp General Warm up **Set 1** Row = 70m Penalty = 2x Alternating DB Deadlift **Set 2** Row = 100m Penalty = 2x Alternating DB Sumo Deadlift High Pull **Set 3** Row = 80m Penalty = Alternating DB Snatch **Set 4** Row = 110m Penalty = Alternating DB

CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** 30 Jumping Jacks 10 Ring Rows 10 Squat Therapy (Use wall) 5 Pull-to-Stands **Set 2** 15 Standing Tuck Jumps 10 Alternating Single-Arm Ring Rows or DB Rows 10 Squat Therapy (Increase difficulty) **Set 3** 20 Air Squats 5 Strict Pull-ups or Ring Rows 20 Reverse

CrossFit Belleville – Engine Building View Public Whiteboard Metcon Engine building 4 (Time) 3 rounds 1000m Row 100 Double Unders 1000m Run *45min cap

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips*12 min Metcon Prep Warm up the deadlift to metcon weight and figure out scaling options for HSPUs *10 minutes Metcon Bradshaw (Time) 10

CrossFit Belleville – WOD View Public Whiteboard Metcon Always remembered (Time) Teams of 2: Buy-In: 2001 Meter Row 4 rounds: 9 Rope Climbs 11 Bear Complexes (135/95) Cash-Out: 2977 Meter Row **1 Bear Complex:** 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press

CrossFit Belleville – WOD View Public Whiteboard WarmUp AMRAP 10 (10 reps of each): Sit-ups Single Unders Banded Pass Throughs V-Ups Single Under Skier Hops (Side to Side) Banded Pull aparts Partial ROM GHD Sit-ups Single Under Left Leg Banded Overhead Press GHDs Single Under Right Leg Banded Overhead Squats Skill 5 Sets: 8 False

CrossFit Belleville – Engine Building View Public Whiteboard Metcon Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here