CrossFit Belleville – WOD

WarmUp

Dynamic Warm-up

-Kneesup/buttkicks/lungewtwist/overthefence/inchworm/crabwalk etc

Mobility/Prep

60s Pigeon Pose each side

– 15 Terminal Knee Extensions each leg.

Weightlifting

Front Squat Wave (3-2-1-3-2-1. Rest 2-3:00)

– Same Concept as Back Squat from last week

– 2nd Wave should be heavier than the first

– Start at roughly 50% of 1RM.

– For example,

Set 1: 3 @135

Set 2: 2 @185

Set 3: 1 @225

Set 4: 3 @205

Set 5: 2 @245

Set 6: 1 @275 (15# off PR).

Metcon

Downtime (AMRAP – Reps)

AMRAP 10:

5 Squat Clean Thrusters (135, 95)

10 Burpee Pull-ups

Rx+:(5 Burpee Muscle-ups)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55) (Burpees, No Pull-up)

Extra Credit

100 Banded Pull Throughs