CrossFit Belleville – WOD
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.