CrossFit Belleville – WOD
WarmUp
EMOM Warm-Up (No Measure)
6 min:
6 WallBall
5 Push ups
4 Medball Cleans
Barbell WU 2.0 (No Measure)
6 Goodmornings
6 Back Squats
6 Romanian Deadlifts
6 Front Squats
6 Bent Over Rows
6 Push Press
6 Thrusters
5/3/1 – Wendler
Front Squat (3/3/3+)
Warm up sets
40% x 5
50% x 5
60% x 3
Working sets
70% x 3
80% x 3
90% x 3+
Remember to add #20 on your 1RM
Shoulder Press (3/3/3+)
Warm up sets
40% x 5
50% x 5
60% x 3
Working sets
70% x 3
80% x 3
90% x 3+
Remember to add #10 on your 1RM
Metcon
Death By Thrusters (AMRAP – Rounds and Reps)
Min 1: 1 Thruster (115/75)
Min 2: 2 Thruster (115/75)
Min 3: 3 Thruster (115/75)
…………………………..
continue adding one rep every minute
till you DIE!!
*15min Cap