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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

CrossFit Belleville – WOD View Public Whiteboard WarmUp **2 sets: :20 mountain climbers :20 jumping jacks :20 up-down 8 plate squats 8 PVC pass-throughs in a squat \————————————- **Overhead Squat Review x 5 reps 1) Behind-the-neck push jerk // Jump and punch, land with straight arms 2) Overhead squat to above parallel // Push up

CrossFit Belleville – WOD View Public Whiteboard WarmUp **AMRAP 8:** 5/8-cal. Bike 10 PVC pass-throughs 15 hollow rocks :15 wall-facing handstand hold **Strict Handstand Push-up Review **Progression ** 1) Pike push-up x 5 // Reach the head forward of the hands at the bottom, stretch the shoulder at the top. 2) Handstand hold x :30

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Tabata Mix Group 1 – alternates btween * squats * jumping jacks *burpees Group 2 * sprints Switch after all rounds are completed Quick stretch, shoulders and hips Skill Complex EMOM 6 sets, 3 reps Deadlift Hang Power Clean Push Jerk Metcon (No Measure) AMRAP3 wall