CrossFit Belleville – WOD

Warm up/Mobility

*Handstand Push-up scaling

then,

Grab a barbell and a band and complete:

3 Muscle Cleans

*Put bar down and rest 5-10s

3 Front Squat

3 Push Press

10 X-Band Walks Left/Right

*Add light weight to bar

3 Power Clean

2 Front Squats

*Put bar down and rest 5-10s

1 Push Press

1 Jerk

10 X-Band Walks Left/Right

*Add light weight to bar

2 Squat Cleans

*Put bar down and rest 5s

1 Front Squat

1 Push Press

*Put bar down and rest 5-10s

1 Push Jerk

1 Split Jerk

10 X-Band Walks Left/Right

*Continue adding weight and building to strength work weight performing 1 squat clean + 1 jerk.

Strength

1) EMOM 5: 2 Squat Clean + Jerk @75% of Tuesday or a moderate load.

Rest 90s between EMOMs + add weight to bar

2) EMOM 3: 1 Squat Clean + Jerk @85% of 1RM.

3) Take 5 minutes and Warm-up Metcon Movements: deadlifts, wallballs, HSPU

Beginner Strength Option:

1) Front Squat + Push Press: 5 x 3 + 3.

– Work to a challenging set of 3 Front Squat + 3 Push Press.

2) Work on Power cleans for reminder of time.

CrossFit Games Open WOD 17.4 (AMRAP – Rounds and Reps)

“Open WOD 17.4”

AMRAP 13:

55 Deadlifts (225, 155)

55 Wallballs

55 Calorie Row

55 HSPU

L3: (185, 125)

L2: (155, 105) (Push-ups)

L1: (135, 95) (Box Push-ups)

*Sub Running 800m run for 55 cal row if needed.

Extra Credit

2 Options:

– Glute Ham Raises: 4 x 8-10. Rest 60s.

or

– Banded Ab Pulldown/Banded Pull-Through: Accumulate 100 reps of each.

*Rest as needed between sets.