Announcements
Our Zoom Classes begin Jan 6th! Check your email or Facebook for the link. Can’t wait to see you all!
CrossFit Belleville – WOD
WarmUp
**Push Jerk / Progression // Focus**
5 reps
1) Jump and land // Hip extension
2) Jump and land, hands at shoulders // Vertical torso during the dip, then jump
3) Jump-punch-land // Punch only after extending the hips
4) PVC push jerk // Hip extension
Specific Warm up
**1 set**
6 alternating DB cleans
5 DB shoulder-to-overheads / arm
6 alternating DB clean and jerks
Skill
**8 sets**
:20 work/:10 rest
Alternating DB clean and jerks
Weightlifting Prep
Review
Thruster
Push press
Split Jerk
*10min to get to your working weight
Weightlifting
Thruster/PP/PJ/SJ (Every 3 minutes x 7 sets x 1 rep)
*start at about 70% of 1RM Push Press
*build to something heavy
Cool Down
**Accumulate:**
30 reach, roll, and lift