CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

Empty Barbell

5 Romanian Deadlift

5 Hang Power Clean

5 Push Press

5 Push Jerk

5 Split Jerk

Light weight

4 Power Clean

4 Push Press

4 Split Jerk

Add weight

3 Power Clean

3 Split Jerk

*Then 8min to warm up to 70% of Split Jerk

Weightlifting

On the Minute x 10:

1 Split Jerk

Sets 1-3: 70-73-76% of 1RM Split Jerk

Sets 4-10: Build to Heavy Single

Metcon

Watered Down (Time)

5 Rounds:

1000-800-600-400-200 Meter Row

100 Meter Farmers Carry (55s/45s)

24 Walking Lunges

*30min