March 2022

CrossFit Belleville – WOD View Public Whiteboard Metcon Operation Overlord (Time) Buy-In: 1,944 meter Row Then, complete ‘Utah’: 100 Wall Ball Shots (20/14 lb, 10/9 ft) 200 Double-Unders Directly into ‘Omaha’: 200 Alternating Lunges 50 Burpees Then, complete ‘Gold’: 50 Box Jump Overs (24/20 in) 80 Pull-Ups Finally, complete ‘Sword’: 77 Partner Medicine Ball Sit-Ups […]

CrossFit Belleville – WOD View Public Whiteboard WarmUp **2 sets:** :20 single unders 5 leg swings per side 10 alternating overhead lunges **1 set:** :20 double-unders or attempts 5 scap pull-ups or 5 ring rows 10 shoulder presses 10 front squats 10 kip swings Metcon CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time:

CrossFit Belleville – WOD View Public Whiteboard Warm-up **2 sets** :20 good morning – Rest :10 :20 air squats – Rest :10 :20 push-up to down dogs – Rest :10 Specific Warm up **Progression ** X 3 reps 1) Deadlift // Setup: heels down, shoulders in front of the bar, visible lumbar arch. 3) Deadlift

CrossFit Belleville – WOD View Public Whiteboard Warm-up **EMOM 6** Min. 1 | :45 row (slow) Min. 2 | 8 RDL + 8 barbell rows Min. 3 | :45 row (moderate) Min. 4 | 8 RDL + 8 presses Min. 5 | :45 row (hard) Min. 6 | 8 x (1 muscle clean and 2

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Obstical Course Relay Skill Push press EMOM Deadlift Review 22.2: Metcon (No Measure) For time1 2 3 4 5 6 7 8 9 10 9 8 7 6 5 4 3 2 1 Deadlift Bar facing burpees Mobility Game Pizza

CrossFit Belleville – WOD View Public Whiteboard Warm-up Roxanne (No Measure) Skill Every 1:30 for 5 sets: 8 heavy Russian KBS – Go heavier than you would for a workout. Strength Every 1:30 for 8 sets: 5 front squats *Start at 50% and build from there Gymnastics EMOM 12: Min. 1 | 2 rope climbs

CrossFit Belleville – WOD View Public Whiteboard Warm-up **2 set** :40 single-unders 10 medicine-ball deadlifts 10 medicine-ball squats **2 sets** :40 double-unders 10 medicine-ball squat cleans \————————————- **Clean and Jerk Progression x 3 Reps 1) Setup for the clean. Look for the hips to be lower than the shoulders but higher than the knees. 2)

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up 30 sec plate hops 10 sec rest 30 sec up downs on plate 10 sec rest Stretch Skill Handstands Coach assisted handstands Handstand against the wall (stomach) Bear walk Handstands against the wall (back) For T: Metcon (No Measure) Deck of cards Aces – 10 sprints

CrossFit Belleville – WOD View Public Whiteboard Metcon (No Measure) 100 Dubs (together/ each) 50 Deads (divide) 135/185 80 Dubs 40 Hang power cleans 115/155 60 Dubs 30 Push Jerks 95/135 40 Dubs 20 Thrusters 75/115 20 Dubs 10 Hang Power Snatch 55/75 *32 minutes AMRAP 8 6 Front Squats 95/135 8 Burpee 10 Toes

CrossFit Belleville – WOD View Public Whiteboard WarmUp 3 sets: :40 Plate Jumps/Lateral Jumps :20 rest 2 sets 10 alternating Spiderman stretch 10 alternating knee to opposite elbow in plank 10 sit-ups 10 staggered-stance good mornings/leg 20 jumping jacks 10 Up Downs Metcon CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time