CrossFit Belleville – WOD
WarmUp
10 X-Band Walks Each Direction
4 Deadlifts
4 Muscle Cleans
4 Front Squats
20s Pigeon Pose each side
*Add weight
4 Deadlifts
4 Power Cleans
4 Box Jumps
*Add weight
3 Deadlifts
3 Squat Cleans
3 Box Jumps (higher than last set)
Weightlifting
Deadlift (2 RM)
TNG
Metcon
Metcon (Time)
10 Squat Cleans (135, 95)
10 Box Jumps (30, 24)
8 Squat Cleans (165, 115)
10 Box Jumps
6 Squat Cleans (185, 125)
10 Box Jumps
4 Squat Cleans (205, 135)
14:00 Cap
Rx+:(Final Weight is 225/145)
L3: (115, 75/135, 95/155,105/185, 125)
(24, 20)
L2: (95, 65/115, 75/135, 95/155,105) (24, 20)
L1: (75, 55/95, 65/115, 75/135,95) (20, 14)
Extra Credit
Accumulate:
75-100 Standing Banded Ab Pulldowns