CrossFit Belleville – WOD
WarmUp
5:00 Dynamic warm up
5 Muscle Cleans
5 Push Press
10 Lateral Jumps of the Bar
5 Hang Power Cleans
5 Push Press
Mobility
2 Sets of:
5 Yoga Push-ups
10 Banded Pull-aparts
15 Banded Pushdowns
Weightlifting
Bench Press (10-8-6-4-2)
-Md grip/shoulder width
– Add weight each set.
– Start at roughly 60% of 1RM.
Metcon
Metcon (AMRAP – Reps)
AMRAP 15:
10 BJs (24,30)
10 Hang Power Cleans (135,95)
10 Push Press (135, 95)
L3: (115, 75)
L2: (95, 65)(20,24)
L1: (75, 55)(Step ups)
Extra Credit
100 Banded Pushdowns
100 Banded Pullaparts