Announcements
“We Love Our Members” BBQ is August 21st between 11am-1:30pm. There will be lots of food thanks to TruLocal and yard games! Feel free to bring your spouse, bf/gf, family, etc! PLEASE RSVP so we can prepare enough food!
CrossFit Belleville – WOD
Warm up/Mobility
**On an 6:00 Clock**
10 Jumping Jacks
8 Box Step-ups
6 Jumps To Target
4 Depth Jumps
2 Burpee Box Jump Overs
**Progression // Focus** 5 Reps with PVC
1) Jump & Land // With hands at side, jump and land in the split position
2) Jump & Land // Front knee is stacked over front ankle, back leg is slightly bent
3) Jump, Land, Punch // Full hip extension, stable landing position
4) Split Jerk // Full hip extension, punch hard before landing
5) Split Jerk // Recover front foot first and then back foot second
Weightlifting Prep
*6 minutes
*3 Sets x 3 Split Jerk Reps
* Warming up to your first working set. Start with moderate weight
Weightlifting
Split Jerk ( 5-3-3-3-1-1-1-1 )
*LIft every 2:30 minutes
Stamina
5 Sets every 2 minutes
25 Unbroken Wall Balls (20/14#)(10/9-ft.)
– Scale as needed to maintain unbroken sets