CrossFit Belleville – WOD

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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.