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Gentlemen! Register for our 3rd Annual MoBro Battle with proceeds going towards Movember. New this year: Scaled and Rx Division! November 25th
CrossFit Belleville – WOD
WarmUp
Lower body Warm up (No Measure)
2 Rnds
6 RDLs
6 Front Rack Reverse Lunge (3each)
6 Back Squat
10 x-Band walks (Right/Left)
5 Foam Roll Adductor passes
Then,
10 V-Stretch
10 Cossack Squats (5each)
Banded Ankle mobility (30s each)
Mobility/Prep
3 Muscle Cleans
3 Front Squats
3 Push Press
*Add weight
2 Power Cleans
2 Front Squats
2 Jerks
*Add weight
1 Power Clean
1 Front Squat
1 Jerk
*Add weight + repeat
Weightlifting
*The strength work today is ONLY to warm-up and be ready for the
conditioning piece. The conditioning work takes precendence today.
*Warm-up Pull-ups in between sets with SMALL sets.
Power Clean
Work above desired work weight for the Metcon by 10-15#
Front Squat
Work above desired work weight for the Metcon by 10-15#
Push Jerk
Work above desired work weight for the Metcon by 10-15#
Metcon
Dr. Feelgood (Time)
500 Meter Row
30 Deadlifts (185, 125)
15 Front Squats (185, 125)
21 Pull-ups
500 Meter Row
20 Power Cleans (185, 125)
10 Front Squats (185,125)
15 Pull-ups
500 Meter Row
10 Jerks (185, 125)
5 Front Squats (185, 125)
9 Pull-ups
Rx+:(9-7-5 Bar Muscle-ups in place of Pullups)
L3: (155, 105) (Jumping Pullups)
L2: (135, 95) (Knees to Chest)
L1: (115, 75) (Ring Rows)
25:00 Cap
Extra Credit
Glute March: Accumulate volume in 2:00