CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

30 Seconds x 2 Rounds

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side)

Glute Bridge Walkouts

Air Squats

Front Plank

Alternating Bird Dogs

Shoulder Taps

Push-up to Down Dog

5/3/1 – Wendler

Bench Press (3/3/3+)

Warm up sets

40% x5 50% x5 60% x3

Working sets

70% x3

80% x3

90% x3+

Metcon

Caesar’s Palace (3 Rounds for reps)

Teams of 3

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/135)

Max Back Squats (225/155)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

Max Deadlifts (275/185)
If you have the equipment..Find a partner if you can and divide the reps. If you are alone then do 30 reps of each

DB/KB option

AMRAP 7

DB /KB option

50 Air Squats

50 Jumping Squats

Max Goblet Squats

Rest 3 min

AMRAP 7

Accumulate 3min of Weighted Elbow Plank

50 Bird Dogs

Max Push ups

Rest 3 min

AMRAP 7

50 Glute Bridges

50 Romanian Deadlifts

Max DB/KB Deadlifts