CrossFit Belleville – WOD
WarmUp
5:00 Dance party (preferably 80s music)
*empty Barbell/KB
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Power Cleans
10 Goblet Squats (with projected weight
for metcon)
*Add weight
5 Power Cleans
5 RDLs
10 Goblet Squats (with projected weight
for metcon)
Mobility
1a) Banded Ankle Mobility x 2 sets of 20s each leg.
1b) Pigeon Pose x 2 sets of 20s each side.
Weightlifting
Paused Back Squat (3 RM)
2 second pause
Metcon
Lights out (Time)
15-10-5
Power Cleans (165, 115)
30-20-10
Goblet Squats (53, 35)
Rx+:(185, 125) (70, 53)
L3: (135, 95) (45, 35)
L2: (115, 75) (35, 25)
L1 Metcon:
15-10-5
Deadlifts (155, 105)
30-20-10
Goblet Squat (35, 25)
10:00 Cap
Extra Credit
*100 Banded Pull-Thoughs
*Reverse Crunch + Deadbug: 4 x 10.