CrossFit Belleville – WOD
Warm up/Mobility
2 Rounds:
:30 Mountain Climbers
:30 Arm Circles
**Push Jerk Review**
Jump and Land // Extend legs during jump
Jump and Land, Hands at Shoulders // Extend legs during jump
Jump, Punch, Land // Extend legs, and then punch
Push Jerk // Extend legs during jump
Metcon Prep
**Push Jerk**
3 Sets x 3-5 Reps (Building up in weight)
**Test round**
3 Push Jerks (Starting weight)
:20 Jump Rope
5 Box Step-ups
*10 minutes
Metcon
Heavy Day – Push Jerk (Every 3 min x 8)
– RX –
For Load:
5-5-5-3-3-3-2-2
Push Jerk
– Perform 50 double unders and 10 box step-ups (24/20) after each set of push jerks.
– LEVEL 2 –
For Load:
5-5-5-3-3-3-2-2
Push Jerk
– Perform 25 double unders and 10 box step-ups (20/14) after each set of push jerks.
– LEVEL 1 –
For Load:
5-5-5-3-3-3-2-2
Push Jerk
– Perform 30 single unders and 10 box step-ups (14/10) after each set of push jerks.
*Increase loading across as many sets as possible.
Cool Down
1:00 Doorway Stretch / Side
1:00 Foot Lacrosse Ball Roll / Side