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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