🥂 Our Mother’s Day WOD + Mimosas is back May 8th! If you are a mom, have a mom, know a mom, then come celebrate with us! 🥂
CrossFit Belleville – WOD
** 3 sets**
:30 Jumping Jacks/High knees/Burpees
:30 Forward lunge/Reverse lunge/Air squats
:30 muscle clean and press – (empty barbell)
*6 minutes to warm up to Push Press Weight
*6 minutes to warm up to Front Squat Weight (after the Push Press)
Push Press (5 x 5)
**Every 2:30 minutes**
* Build to a heavy set of 5 push presses in the warm-up and stay there for all 5 sets. Make sure to take 3-5 of warm-up sets to find a challenging weight for all 5 working sets. Your working weight shouldn’t lead to failure.
* Aim to use around 75% or more of your 1-rep max for today’s workout. This weight shouldn’t be a 5-rep max. The feel for the weight should be heavy but something that is manageable to complete for all 5 sets.
Front Squat (7 x 3)
**every 2 minutes**
– Start with around 60% of your best front squat.
– Increase load as desired.
5 sets for reps:
:50 bar-facing burpees
:30 reach, roll, and lift
20 banded pull-aparts