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CrossFit Belleville – WOD

WarmUp

Upper body Warm up (No Measure)

2 Rnds

6 Bent Over Row

6 Push Press

6 BB Curl

25 Banded Pull Aparts

Foam Roll Lats x 10 passes each

10 Thorasic Rotations

3 Way Banded Shoulder Stretch 30s/position

Mobility/Prep

Jerk Review + Technique with an empty bar:

– 3 Shoulder Press

– 2 Push Press

– 1 Push Jerk

Rest

– 3 Push Press

– 2 Push Jerk

– 1 Split Jerk

Then spend 5:00 practice either split or

push jerk working on footwork and

technique. Keep loads light or stay with

an empty bar.

Weightlifting

Can be done any style, split or push jerk. Choose one.

Push Jerk (1 RM)

Split Jerk (1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 S20H (135, 95)

10 T2B

200 Meter Run (or 12/8 Calorie Bike/Row)

L3: (115, 75)

L2: (95, 65) (K2C)

L1: (65, 35 Push Press) (Knee Lifts)

Extra Credit

a) Banded Hammer Curls: 3 x 15.

b) DB Pull-over: 3 x 12.

c) Side Plank Crunch: 3 x 10 ea.