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