CrossFit Belleville – WOD

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WarmUp

45 seconds

Shuttle Runs

Slow Air Squats

Shuttle Runs

Push-up to Down Dog

Shuttle Runs

1 Inchworm to Push-up + 3 Jumping Air Squats

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 60 Seconds

Wrist Stretch: 60 Seconds

Weightlifting

Power Clean/Front Squat/Thruster complex (EMOM 11)

*build to a heavy complex

Metcon Prep

8min to build to Metcon weight for Deadlift

Metcon

The pa Yelle (Time)

15 rounds

3 Deadlift (315/205)

7 T2B x7

9 Box Jump (24/20)

*20min cap

L3: 185/135

L2: 155/105, Knee Raises

L1: 135/95, Knee Raises, Step ups

“Gym Le Vestiaire – CrossFit Villeray

Pierre-Alexandre Yelle left us in the night from Thursday to Friday in a road accident.

We will perform a training in his honor on Wednesday and we invite the centers that have welcomed him to do so much.”

Extra Credit

StrictCoachK

5 Strict Pullups + 5 Strict Ring Dips

4 Strict Pullups + 4 Strict ring Dips

3 Strict Pullups + 3 Strict Ring Dips

2 Strict Pullups + 2 Strict ring Dips

1 Strict Pullups + 1 Strict ring Dips