CrossFit Belleville – WOD
WarmUp
2 Rounds
30 Seconds Each
Easy-Moderate Bike
Inchworm to Push-up
Glute Bridge Walkouts
Kneeling Single Arm Dumbbell Strict Press (30sec each side)
*Performed with Lighter Dumbbell*
Barbell Warm up -(Snatch) (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5/3/1 – Wendler
Deadlift (3/3/3+)
Warm up sets
40% x 5
50% x 5
60% x 3
Working sets
70% x 3
80% x 3
90% x 3+
Remember to add #20 on your 1RM
Metcon
Side Effects (Time)
5 Rounds For Time:
5 Deadlifts (245/165)
20 Double Dumbbell 1-Arm Push Press (50/35)
20/15 Calorie Assault Bike
** This movement requires two dumbbells in the front rack and
we’ll alternate which bell presses overhead on every rep
*22 min cap