CrossFit Belleville – Private Dryland Training

WarmUp

Dynamic Warm up

High knees

Butt kicks

Karaoke

Inch Worm

Frankenstein

Jog

Strength/Skill

Clean and Jerk

-Practice w PVC

*Work w a partner that will lift the same

4 x 5 – start with the barbell and increase 3 times as technique allows

Metcon

17.3

12 min time cap

3 sets of:

6 pull ups, 6 clean and jerks (barbell)

3 sets of:

7 pull ups, 5 clean and jerks (2nd weight)

3 sets of:

8 pull ups, 4 clean and jerks (3rd weight)

3 sets of:

9 pull ups, 3 clean and jerks (4th weight)