CrossFit Belleville – WOD

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Warm up/Mobility

Foam Roll Lats x 30s each

Upper Complex #3 (done with an empty barbell)

10-8-6-4-2

Barbell Rows

Hang Muscle Cleans

Push Press

Barbell Curls

Review Hang Power Clean + Push Jerk + Split Jerk with an empty barbell for 5 minutes

Weightlifting

Clean Combo (HPC/PJ/SJ) (E90sO90s 5 x 1 + 1 + 1 @70%)

Hang Power Clean + Push Jerk + Split Jerk
*In between sets complete 10-15 Banded Lat Pulldowns

*70% of your “lightest” lift

Metcon

Metcon (AMRAP – Reps)

5 Rounds of 30s work/30s Rest:

1a) Russian KBS (70, 53)

1b) Walking Lunges (BW)

1c) Hollow Rocks

1d) Barbell Rows (135, 95)

1e) Banded Tricep Pushdowns

*Score = total reps

*If your bench press is above 300# use a green/blue band

L3: (53, 35) (115, 75)

L2: (45, 25) (95, 65)

L1: (35, 25) (75, 55)

Extra Credit

1a) Leaning Away DB Lateral Raises: 3 x 15 ea. Rest 30s.

1b) DB Hammer Curls: 3 x 12. Rest 30s.