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CrossFit Belleville – WOD

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0:30 Bike

0:30 Knuckle Draggers

0:30 Bike

0:30 Squat to Stand

0:30 Bike

0:30 Pausing Glute Bridges


**with an empty barbell**

0:30 Good Mornings

0:30 Slow Elbow Rotations

0:15 Back Squats

0:15 Stiff Legged Deadlifts

5 Hang Cleans, Pausing in Catch Position

[Hips back, Elbows through]

3 No Touch Deadlifts

[Deadlift bar to pockets, Each rep begins and ends at the top of a conventional deadlift]

**with a light weight on the bar (one set of plates)**

5 No Touch Deadlifts

[ From the top, down until plates are 1 inch off the floor then stand]


No Touch Deadlift (5 x 3)

These are NOT RDLs. The hips should still sink after the bar passes the knees. Lower bar to 1 inch off the ground, then come back up to a full stand.
*Every 2 minutes

*Build up in weight

Metcon Prep


**Get workout weight on the bar**

9 Hang Cleans

[Athletes goal should be 9 in 2 sets or less]


0:15 Squat Hold

[Depth, Knees tracking over toes]

10 Air Squats

[finishing with hips fully extended]


Brake Pads (Calories)

5 Rounds x AMRAP 3:

9 Hang Power Cleans (95/65)

45 Air Squats

Max Calorie Bike

Rest 1 Minute Between Rounds

*Score = Total calories on the bike

Cool Down

1:00 Pigeon Pose (each side)