Announcements
The Warm Belly Project needs our help! Please bring in any unwanted or unused warm clothing items, socks, blankets, pillows, sleeping bags, tents, etc. They are also looking for female sanitary items and toiletries such as toothbrushes and soap. Thank you!
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CrossFit Belleville – WOD
WarmUp
:30sec x 2 Rounds
Jumping Jacks
Alternating Spiderman
Lateral Lunges
Side-to-Side Leg Swing
Inchworm + Push-up
Small to Big Arm Circles
Metcon Prep
**3 Sets:**
5 Strict Presses
20 Single unders
5 Hang Power Cleans
10 Squats
*add weight each time
*load your Hang Power Clean
*12 minutes
Metcon
Metcon (2 Rounds for reps)
– RX –
On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses (115/75#)
– Each time you break, perform 50 double unders
– Rest 4:00
From 12:00-20:00:
AMRAP 8:
Max Hang Power Cleans (205/145#)
– Each time you break, perform 30 squats
– INTERMEDIATE –
On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses (95/65#)
– Each time you break, perform 50 double unders or 1:00 of attempts
– Rest 4:00
From 12:00-20:00
AMRAP 8:
Max Hang Power Cleans (155/105#)
– Each time you break, perform 30 squats
– BEGINNER –
On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses (45/35#)
– Each time you break, perform 50 single unders
– Rest 4:00
From 12:00-20:00:
AMRAP 8:
Max Hang Power Cleans (75/55#)
– Each time you break, perform 30 squats”
Strength
10 Sets:
:30 Max Strict Handstand Push-ups
– Rest 1:00
(- Substitute DB Strict Press-)
Cool Down
Accumulate:
1:00 Couch Stretch / Side
1:00 Lacrosse Ball Foot / Side