CrossFit Belleville – WOD

WarmUp

10 Box Jumps

10 Push Press

10 Deadlifts

10 Back Squats

5 Squat Cleans

5 Front Squats

5 Jerks

Mobility/Prep

Glute Activation

1 set

– X-Band Walks x 10 each direction

– Single Leg Glute Bridges x 5 ea. with 1 ct squeeze at top

– Heavy Russian Swings x10

Weightlifting

Complex (EMOM 10 x 1Rep)

Squat Clean + Jerk (any)
– Spend 5:00 warming before starting

– Start at 50% and add weight each round

– Goal is to end around 85% of 1RM.

Metcon

Metcon (Time)

7 RFT:

5 S20H (115, 75)

10 Deadlifts (115, 75)

15 Box Jumps (24, 20)

Rest 1min

L3: (95, 65)

L2: (75, 55)

L1: (65, 35)

*Step-ups are permitted here

Extra Credit

50 Banded Hip Flexor Pulls each leg

100 Banded leg Curls each leg