CrossFit Belleville – WOD

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Warm up/Mobility

5 Minutes of Dynamic Warm-up

Barbell

1 Power Clean, 1 Front Squat, 1 Thruster, 1 Back Squat + Thruster

Then,

1 Squat Clean Thruster + Back Squat Thruster

*Go through this 3x adding light weight

set-up for Zercher Box Squat Reviewing technique.

Weightlifting

Zercher Box Squat (1 RM)

*Start by performing 3 sets of 3 adding weight each set then start your sets of 1.

– Use a 13-15″ Box or Bench

– 8-10 Singles to Build to a Max

– Have spotters on both sides of the bar

– Beginner: 5 x 5, adding weight if form permits. Rest 2:00

Metcon Prep

Bear Complex:

Take 10 Minutes and warm-up performing singles + 3 lateral burpees after each set to get heart-rate up. Rest as needed between sets.

Metcon

Bear Grylls (AMRAP – Reps)

In 7:00

400 Meter Run

Remaining time: Max Bear Complex (135, 95)

– *it can be done as a Squat Clean Thruster + Back Squat Thruster

*Score = total Bear Complex

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Extra Credit