CrossFit Belleville – WOD

WarmUp

5min Dance off

+

Power Clean Drills:

Front Squat x5

Dip-Shrug x5

Muscle Clean (from hip) x5

Hang Power Clean x5

Power Clean x5

Then,

10 Back Squat w. bar

10 Goodmornings

Mobility/Prep

– Foam Roll Adductors x 10 passes each

– Foam Roll Abductors x 10 passes each

Weightlifting

Power Clean (6 x 3)

*Adding weight each set.

*Power Cleans should not be TNG

*Work up to a moderate load.

Metcon

Metcon (3 Rounds for time)

Every 6:00 x 3 Sets:

10 Power Cleans (115, 75)

20 Calorie Row or 15 Cal Bike

30 Walking Lunges

40 Double Unders

L3: (95, 65)

L2: (75, 55) (20 DUs)

L1: (65, 35) (80 Singles)