The right stuff

CrossFit Belleville – WOD

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**Set 1**

10 Alternating Spiderman Stretch

10 Med Ball Deadlift // Heels down, back flat, hips lower than shoulders

10 Med Ball Front Squat // Heels down, knees out, ball in front of face

**Set 2**

20 Mountain Climbers

10 Med Ball shrug & pull under // Shrug shoulders and pull down into front squat

10 Med Ball Push Press to target // Small dip, aggressive drive, toss ball to target

**Set 3**

20 Double Knee Tuck in Plank

10 Med Ball Cleans // Stand, shrug, pull under the ball

10 Wall Balls // Heels down, accelerate into toss, catch ball before squatting

**Set 4**

10 Med Ball Cleans // Hip extension, receive in a proper front squat

10 Wall Balls // Hips go back and down, keep ball up and in front of face

**Push Jerk Progression x 5reps**

1) Jump and Land (Hands at Sides) // Hip extension and footwork

2) Jump and Land (Hands at Shoulders) // Hip extension and vertical torso position

3) Jump, Punch, and Land with Arms Extended Overhead // Timing of the arms

4) Push Jerk with empty bar // Pulling head out of the way and drive under bar

Metcon Prep

**3 Sets** | 7:00

3 reps Hang Power Clean & Jerk


Bring it on (Weight)

7 Sets For Load:

3 Hang Power Clean & Jerks

*✔ Increase load across all 7 sets if possible. Finish with your heaviest load on set 6 or 7.

✔ Start at around 70%

✔Lift every 2:30 minutes

Pull up accessory work

**5 Sets For Load**

5 Strict Pull-ups

3 Strict Chin-ups

*12 minutes

Cool Down

3 Sets:

12 Lying Crossover Stretch

5 DB Windmills / Side (Light)