CrossFit Belleville – WOD

WarmUp

5:00 Dynamic warm up

3 Rounds w. empty barbell

6 Bent-over Rows

5 Push Press

4 Push Jerks

3 Jerks

*Add weight and complete 1

more round

Mobility/Prep

a) Band pull-aparts: 2 x 15.

b) Band push-downs: 2 x15.

Metcon

Metcon (Weight)

EMOM 8

1 Push Press

2 Push Jerks

3 Split Jerks

– Adv.: Work up to a heavy set.

– Int.: Add weight each set

– Beg: Light weight/technique work

Metcon

Magic Mike (Time)

45 Overhead Squats (115,75)

45 Pull-ups

Rx+:(135, 95) (C2B Pull-ups)

L3: (95, 65)

L2: (75, 55) (Jumping Pull-ups)

L1: (65, 35 Front Squat) (Ring Rows)

9:00 Cap

Extra Credit

1-Arm Arc DB Rows: 3 x 10