CrossFit Belleville – WOD

Mobility/Prep

2 Sets of:

5 Clean Grip Deadlifts

5 Muscle Cleans

5 Front Squats

10s Pigeon Pose

2 Sets adding weight each set

3 Hang Squat Clean

3 Squat Cleans

3 Jerks

***Complete below activation between sets

10 Lateral Goblet Squats

5 Roll-over to V- Stretch

10 Single Leg Glute Bridges

Weightlifting

Clean (1RM)

8-10 total sets

Beg: 8 x 3 (technique)

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
L3: (115, 75)

L2: (95, 65) (K2C)

L1: (75,45) (Knee raises)

Extra Credit

50-100 Banded Hamstring Curls

3 x 10 ea. DB Side Bends