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