CrossFit Belleville – WOD
WarmUp
30 Seconds Each
Easy Row
Active Spidermans
Box Step-ups
Moderate Row
Active Samson
Lateral Box Step-Overs
Faster Row
Air Squats
Box Jumps (Step Down)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
5/3/1 – Wendler
Bench Press (5/5/5+)
Warm up sets
40% x 5
50% x 5
60% x 5
Working sets
65% x 5
75% x 5
85% x 5+
Remember to add #10 on your 1RM
Metcon
Doce (AMRAP – Rounds and Reps)
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/85)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
L3: (115/85, 95/65, 75/55)
L2: (95/65, 75/55, 65/45) (15 Burpee Step Overs)
L1:(75/55, 65/45, 45/35) (15 Burpees)