CrossFit Belleville – Open Gym

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WarmUp

Upper Body complex #1 (No Measure)

5 Hang Muscle Cleans

5 Clean High Pulls

5 Push Press

5 Barbell Curls

5 Barbell rows

5 Yoga Push-ups

Rest 40-60s, add lightweight.

Weightlifting

Speed Bench Press (EMOM 9 x 3 @50%)

*These need to be explosive.
– Change Grip every 3 sets ie. close, medium, and wide grip.

Accessory Work

Banded Alphabet: 2 Sets on each side. Rest 60s.

– Small letters with these + squeeze abs hard!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

Row 400 Meters

Overhead KB Carry x 50m. (45s, 25s)

10 Barbell Rows (135, 95)

Rx+:(53s, 35s for OH Carry)

L3: (115, 80)

L2: (95, 65)

L1: (75, 55)

*Athlete choice on Overhead KB Carry weight if scaling

*Row=4Reps/OH KB carry=4Reps

Extra Credit

Barbell Curls: 3 x 10. No rest.

Alt. DB Curls: 3 x 10 ea. No rest.

Elbow Out Tricep Extensions: 3 x 15. Rest 60s.