May 2022

CrossFit Belleville – WOD View Public Whiteboard Metcon Metcon (Time) – RX – 5 rounds with a partner: 800-m run 50 push-ups 5 rope climbs – INTERMEDIATE – 5 rounds with a partner: 600-m run 40 push-ups 4 rope climbs – BEGINNER – 5 rounds with a partner: 400-m run 30 push-ups 6 pull-to-stands *40 […]

CrossFit Belleville – WOD View Public Whiteboard WarmUp ** 3 sets** : 30 banded side steps : 15 rest : 30 banded good mornings : 15 rest : 30 Cossack squats : 15 rest :30 PVC Pass Throughs :15 rest :30 PVC OHS :15 rest Skill Every 2:00 for 5 sets: 5 pause overhead squats

CrossFit Belleville – WOD View Public Whiteboard WarmUp **1 set:** :30 single-unders 10 inchworm + push-ups :30 single-unders (fast) 10 PVC pass-throughs **1 set:** :20 left-leg, single-leg single-unders 10 scap pull-ups :20 right-leg, single-leg single-unders 10 ring rows **1 set:** :30 double-unders 5 dive-bomber push-ups :30 double-unders (fast) 5 single-arm ring rows/arm Pull up accessory

CrossFit Belleville – WOD View Public Whiteboard WarmUp AMRAP 6: 10m Suttle run 10m bear crawl 10m Suttle run 10m inchworm 10m Suttle run 10m spiderman stretch Strength **Sumo Set-up** 1) Feet should be slightly wider than their squat-width stance. 2) Knees in line with toes. 3) Hands are a thumbs distance apart or slightly

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up 200m Run Plank Tag Quick Stretch Skill Ring Rows Ring Support Handstands Metcon (No Measure) AMRAPBring it out side Round 1- 5Min Run 100m 10 Sit ups Rest 2min Run 100m 10 Squats 5 Push ups Mobility Calves Ankles Quads Hamstrings

CrossFit Belleville – WOD View Public Whiteboard WarmUp Barbell Warmup #2 (No Measure) 5 Romanian Deadlifts 5 Hang Power Cleans 5 Front Rack Reverse Lunges (Each Side) 5 Strict Press 5 Good Mornings2 Rounds Weightlifting Review Clean and build up to desired weight *12 minutes Clean (Every 4:00 for 5 sets:) 3 cleans (~60%) 2

CrossFit Belleville – WOD View Public Whiteboard WarmUp **2 sets** :20 row – Rest :10 :20 shoulder taps in plank – Rest :10 **2 sets** :20 row – Rest :10 :20 push-ups – Rest :10 Specific Warm up **Shoulder Press Review and Buildup Use a barbell. **Set-up** 1) Standing up tall with feet under the

CrossFit Belleville – WOD View Public Whiteboard Metcon Yo mama (No Measure) 2 Rnds 200m Run 50 T2B 2 Rnds 200m Run 50 Hang Squat Cleans (75lbs) 2 Rnds 200m Run 50 Wall balls 2 Rnds 200m Run 50 Thrusters (75 lbs) When all teams finish (or 35min cap) add 2 minutes rest and then

Announcements 🥂 Our Mother’s Day WOD + Mimosas is back May 8th! If you are a mom, have a mom, know a mom, then come celebrate with us! 🥂 CrossFit Belleville – WOD View Public Whiteboard Metcon Doctors Without Borders – Hope for refugees (AMRAP – Reps) – RX – 3 rounds for reps: 1:00

Announcements 🥂 Our Mother’s Day WOD + Mimosas is back May 8th! If you are a mom, have a mom, know a mom, then come celebrate with us! 🥂 CrossFit Belleville – WOD View Public Whiteboard WarmUp **On a 5:00 clock:** 15 toe-taps to target 10 good mornings (vary good morning each round: wide stance,