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CrossFit Belleville – WOD
WarmUp
**4 Rounds**
:20 Burpees
Rest :10
:20 Thrusters (No weight)
Rest :10
**Thruster Progression**
6 Reps
1) Power Clean // Jump and get elbows through quickly. Land in partial squat.
2) Front Squat // Hips go back and down. Elbows stay away from thighs.
3) Push Press // Dip, Drive, and Press. Aggressive on the drive.
4) Thruster // Stand all the way up before pressing. Drive through the heels.
Metcon
Metcon (AMRAP – Rounds)
– RX –
From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)
From 5:00-10:00
EMOM 5:
5 Thrusters (95/65#)
From 10:00-15:00
EMOM 5:
5 Thrusters (115/75#)
– Continue adding 20 / 10# every 5:00 for as long as you are able
– INTERMEDIATE –
From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)
From 5:00-10:00
EMOM 5:
5 Thrusters (85/60#)
From 10:00-15:00
EMOM 5:
5 Thrusters (95/65#)
– Continue adding 10 / 5# every 5:00 for as long as you are able
– BEGINNER –
From 0:00-5:00
EMOM 5:
5 Thrusters (45/35#)
From 5:00-10:00
EMOM 5:
5 Thrusters (55/45#)
From 10:00-15:00
EMOM 5:
5 Thrusters (65/55#)
– Continue adding 10# every 5:00 for as long as you are able
*30min CAP
Skill
EMOM 8
Minute 1 :20 Superman Hold
Minute 2 :20 L-Hold Hang
Cool Down
Accumulate:
1:00 Couch Stretch / Side
1:00 Quad Foam Roll /Side