CrossFit Belleville – WOD

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Warm up/Mobility

Upper Body Complex #2 (No Measure)

8 Barbell Rows

8 Muscle Cleans

8 Shoulder Press

8 Thrusters

8 Barbell Curls

15 Banded Pull-apart

15 Banded Pushdowns
3 rounds

Weightlifting

Speed Bench Press (EMOM 9 x 3 @60%)

*These need to be explosive.
– Change Grip every 3 sets ie. close, medium, and wide grip.

Metcon Prep

2 rounds of:

1a) Hang Power Clean + Push Press x 3 + 2. Rest 30s.

1b) Overhead Squat x 3. Rest 30s.

1c) T2B x 5. Rest 30s.

Metcon

Johnny Cash (Time)

4 RFT:

15 T2B

15 Hang Power Cleans (115, 75)

15 Push Press (115, 75)

15 Box Jumps w. Step Down (24, 20)

15 Overhead Squats (115, 75)

Rx+:(135, 95)

L3: (95, 65)

L2: (Knee raises) (75, 55) (20, 18)

L1: (Knee raises) (65, 35) (20, 18 Step-ups) (53, 35 Goblet Squat for OHS)

21:00 Cap

Extra Credit

Band Complex:

With one light band complete:

50 Banded Face Pull-aparts

50 Banded Pull-Downs

50 Banded Pull-aparts

*All without stopping