CrossFit Belleville – WOD

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Warm up/Mobility

2 Rounds

5 Yoga Push-ups

10 Banded Pushdowns

15 Banded Pull-aparts (slow + controlled)

Barbell,

3 Rounds

5 Barbell Rows

5 Push Press

3 Split or Push Jerks

15sec Pec stretch after each set.

Add weight each round

Weightlifting

Push Jerk

– Build to a 1RM over the course of 8-10 sets from a rack.

– Try to beat your current max by 5#

– Beginner: 10 x 3 focusing on technique. Rest 90s.

Split Jerk

– Build to a 1RM over the course of 8-10 sets from a rack.

– Try to beat your current max by 5#

– Beginner: 10 x 3 focusing on technique. Rest 90s.

Metcon

Greenhouse (Time)

Every 5:00 x 4 Sets:

400 Meter Run/Row

12 S2OH (135, 95)

12 Pull-ups

*Score = split from set #3

Rx+:(5 Sets) (15 Reps each) (C2B Pull-ups)

L3: (115, 75) (8 Pull-ups per round)

L2: (95, 65) (12 Strict Band Assisted Pull-ups per round)

L1: (65, 35 Push Press) (12 Ring Rows per round)

Extra Credit

3 Rounds of:

15 KB JM Presses

12 KB Hammer Curls

30 Landmine Rotations (total)

No rest between movements, but rest 60s after all 3.