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.