CrossFit Belleville – WOD

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WarmUp

1 Minute

Easy Bike

Active Samson

Barbell Good Mornings

45 Seconds

Moderate Bike

Push-up to Down Dog

Barbell Elbow Rotations

30 Seconds

Faster Bike

Cossack Squats

Barbell Hang Muscle Cleans

Mobility

Front Rack Stretch: 1 min

Child’s Pose: 1min

Couch Stretch: 1min Each Side

Metcon Prep

20 Seconds Receiving Position Hold

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

.

Build to Workout Weights

*Pause in the catch on all 9 reps of the power cleans

*10min

Shelf Life (Weight)

Alternating On the Minute x 24

Odd Minutes: 12/9 Calorie Assault Bike

Even Minutes: “X” Power Cleans

Min 2-4-6: 5 Power Cleans

Min 8-10-12: 4 Power Cleans

Min 14-16-18: 3 Power Cleans

Min 20-22-24: 2 Power Cleans

* The second minute consists of heavier power cleans

* Increase weight every 2 rounds

* Plan these out ahead of time to minimize transition time

* These do not have to be touch and go

* Should be able to complete these in under 40 seconds each round

* The score today is heaviest weight cleaned