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