CrossFit Belleville – WOD
5 Minutes of Dynamic Warm-up
1 Power Clean, 1 Front Squat, 1 Thruster, 1 Back Squat + Thruster
1 Squat Clean Thruster + Back Squat Thruster
*Go through this 3x adding light weight
set-up for Zercher Box Squat Reviewing technique.
Zercher Box Squat (1 RM)
*Start by performing 3 sets of 3 adding weight each set then start your sets of 1.
– Use a 13-15″ Box or Bench
– 8-10 Singles to Build to a Max
– Have spotters on both sides of the bar
– Beginner: 5 x 5, adding weight if form permits. Rest 2:00
Take 10 Minutes and warm-up performing singles + 3 lateral burpees after each set to get heart-rate up. Rest as needed between sets.
Bear Grylls (AMRAP – Reps)
400 Meter Run
Remaining time: Max Bear Complex (135, 95)
– *it can be done as a Squat Clean Thruster + Back Squat Thruster
*Score = total Bear Complex
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)