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CrossFit Belleville – WOD
Warm-up
AMRAP 4:
5 up-downs
5 strict presses (35/45 lb)
3 ring rows
5 push presses (35/45 lb)
**3 sets**
2 strict presses
2 push presses
2 push jerks
*add weight every set*
Metcon
Metcon (AMRAP – Reps)
– RX –
For total reps:
3 sets of shoulder presses (2/3 bodyweight)
3 sets of strict pull-ups
3 sets of push presses (2/3 bodyweight)
3 sets of strict pull-ups
3 sets of push jerks (2/3 bodyweight)
3 sets of strict pull-ups
– INTERMEDIATE –
For total reps:
3 sets of shoulder presses (65/95 lb)
3 sets of strict pull-ups
3 sets of push presses (65/95 lb)
3 sets of strict pull-ups
3 sets of push jerks (65/95 lb)
3 sets of strict pull-ups
– BEGINNER –
For total reps:
3 sets of shoulder presses (35/45 lb)
3 sets of ring rows
3 sets of push presses (35/45 lb)
3 sets of ring rows
3 sets of push jerks (35/45 lb)
3 sets of ring rows
** every 90 seconds**
Cool Down
3 sets:
:30 supine snow angels
:30 prone snow angels
:30 scap push-ups