CrossFit Belleville – WOD

WarmUp

2 Sets

5 Deadlifts

5 Power Cleans

5 Back Squats

5 Goodmornings

*X-Band walk after each set 10

steps each direction

Mobility/Prep

T2B Drills:

Strict Knee Lift x5

Kip x5

Kipping Knee Lift x5

Knees to Elbows x5

Toes to Bar x5

Weightlifting

Deadlift against a band (EMOM 7)

3 @ 60-65%

Skill

Deadbugs: 3 x 10

Metcon

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
L3: (125, 85)

L2: (105, 75) (K2C) (14,10)

L1: (85, 65) (Knee Lifts) (10, 8)

Extra Credit

Elbow Plank: 3 x 30. Add weight.