CrossFit Belleville – WOD

WarmUp

Row 500m or Run 400m

Grab a barbell and complete:

4 Clean Grip Deadlifts

4 Muscle Cleans

4 Push Press

4 Back Squat

4 Goodmornings

*Add weight and complete

3 Power Cleans

3 Front Squats

3 Jerk

Mobility/Prep

Glute/Hamstring/Quad Circuit

1a) X-Band Walk x 10 ea

1b) Banded Goodmonring x 15

1c) Terminal Knee Extensions x 15 ea

x 2 Rounds

Weightlifting

Zercher Box Squat (3 RM)

– Take 5-6 sets and build to a 3RM.

– Use a bench

– Same technique as speed box squats, but does not need to be wide stance.

Beg: Front Squat: 5 x 5.

Metcon

Rowing Grace (Time)

3 RFT:

500 Meter Row

10 Clean and Jerks (135, 95)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

12:00 Cap

Extra Credit

3 Rounds of:

25 Banded Pull-throughs

20 Serratus Crunches

15 Glute Bridges on Bench (1 ct squeeze at top)