CrossFit Belleville – WOD
Warm up/Mobility
Foam Roll Lats x 30s each then,
2 Rounds of:
5 Hang Muscle Cleans
5 High Hang Clean Pulls
5 Push Press
5 Barbell Curls
5 Bent-over rows, pronated
5 Bent-over rows, supinated
5 Yoga Push-ups
Rest 40s, add light weight.
Weightlifting
Clean Combo (HPC/PJ/SJ) (EMOM 5 x 1 + 1 + 1 @75%)
Hang Power Clean + Push Jerk + Split Jerk
Metcon Prep
2 Rounds of:
3 Clean and Jerk
5 Lateral Burpees
@Game speed. Rest 90s.
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
7:00 Cap
Extra Credit
1a) KB 1 1/4 Tricep Extensions: 3 x 12. Rest 30s.
1b) KB Hammer Curls: 3 x 12. Rest 30s.
2) Side Plank: 3 x 10-15s each. Rest 60s.