“Belmont Jewel”

CFKSQ – CrossFit

Delta

Belmont Jewel (Time)

For Time

5 Clean and Jerks (135/95)

Run 200m

10 1-Dumbbell Step-ups (50/35, 24/20)

10 Clean and Jerks

Run 400m

20 1-Dumbbell Step-ups

15 Clean and Jerks

Run 600m

30 1-Dumbbell Step-ups

Substitutions

Clean and Jerk: 2 Dumbbells / 2 Kettlebells / Odd Object

Step Up: Kettle Bell / Odd Object

Warm-up

1)

10 Dislocates

10 Inlocates

20 Butt Kicks

20 High Knees

20 Military Kicks

8 Box Pigeons

2)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Back to Front Press

5 Front Squats

5 Deadlifts

Run 200m

10 Alternating Step Ups

3)

10 Muscle Clean and Jerks (empty bar or light weight)

Run 200m

10 Negative Step Downs

4)

Build up to clean and jerk weight, practice reps

5)

3 Clean and Jerks

Run 200m

6 1-DB Step Ups

Cool-Down

:30 Box Pigeon (ea)

:30 Reach Through (ea)

:30 Deep Lunge (ea)

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