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CrossFit Belleville – WOD

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WarmUp

Med Ball Power Cleans

5 Reps

1) Med-Ball Deadlift // Setup

2) Deadlift Shrug // Speed

3) Front Squat // Knees out and heels down

4) Shrug and Drop // Knees out and heels down

15 Med Ball Power Cleans

*5 minutes

Barbell Warmup #2 (No Measure)

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Reverse Lunges (Each Side)

5 Strict Press

5 Good Mornings
*Build up to workout weight for the clean.

*In between lifts, practice 2-3 reps of the wall balls and handstand push-ups used in the workout.

*15 minutes

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
INTERMEDIATE –

30 Rounds for Time:

5 Wall Balls (14/10#)

1 Handstand Push-up

1 Power Clean (185/125#)

– BEGINNER –

30 Rounds for Time:

5 Wall Balls (10/8#)

3 Push-ups

1 Power Clean (95/65#)

*30 min

Cool Down

**3 Sets:**

:30 Couch Stretch / Side

:30 Sit-and-Reach Stretch