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CrossFit Belleville – WOD

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**Push Press Progression**

6 reps

1) Strict Press // Setup.

2) Dip & Hold // Shoulders stacked over the hips and heels.

3) Dip & Drive Slowly // Shoulders stacked over the hips and heels.

4) Dip & Drive Fast // Shoulders stacked over the hips and heels. // Don’t pause at the bottom of the dip.

5) Push Press // Lockout your legs and hips before pressing.

**Push Jerk Progression**

6 reps

1) Jump and Land (Hands at Sides) // Hip Extension and Footwork

2) Jump and Land (Hands at Shoulders) // Hip Extension and Torso Position

3) Jump, Punch, and Land with Arms Extended Overhead // Timing

4) Push Jerk with PVC // Pulling head out of the way


Metcon (Distance)


Max Distance Row, Bike, Ski, or Run

– Alternate work and rest with a partner.

– Alternate in short :30 sets or an equivalent distance.


*Increase weight across each movement.

Shoulder Press (Every 60 sec x 5 sets x 1 Rep)

Push Press (Every 90 sec x 5 sets x 3 Reps)

Push Jerk (Every 2 minutes x 5 sets x 5 Reps)

Cool Down

**3 Sets:**

:30 Doorway Stretch / Side

:30 Banded Shoulder Stretch / Side