CrossFit Belleville – WOD
WarmUp
6 min AMRAP
Jog/Run 400m
10 Alternating or Regular V-Ups
10 Glute Bridge
10 PVC Strict Press (:2 pause at the top)
5 Slow Squats (:3 down)
10 Abmat Sit-Up
Metcon Prep
**3-5 Repetitions of Each:**
Focus: Neutral Spine!!!
1. **Deadlift to Mid-Thigh** Focus: Pulling from the ground with a neutral spine -1st Pull
2. **Mid-Thigh to Shrug aka the “Finish!”** Focus: Timing – 2nd pull
3. **Power Clean** – Focus: Patience!
4. **Strict Press** – Focus: Strong overhead position
5. **Push Jerk** – Focus: “Torso tall” in the dip, and “Punch Up” aggressively on the bar.
6. **Clean & Jerk** – Focus: NEUTRAL SPINE
7. **Barbell Cycling** – 5 Unbroken Clean & Jerk
This Little Gym Piggy (Time)
3 Rounds For Time:
400 Meter Run
24 GHD Sit-Ups (or Overhead Medball Abmat Sit-Ups)
12 Clean and Jerks (135/95)
L3: 95/65
L2: 200m Run, Abmat Situps, 45/35
*20min
Equipment Free
Metcon (Time)
**3 Rounds For Time:**
400 Meter Run
30 Sit-Ups
30 Lunges (in-place)
30 Push-Ups
*20min Cap
After Party
**20-15-10**
Empty Barbell Rows
Empty Barbell Curls
Push-Ups