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CrossFit Belleville – WOD
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