CrossFit Belleville – WOD

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Warm up/Mobility

2 Rounds of:

3 Power Cleans

3 Front Squats

3 Jerks

Foam Roll each quad x 20s each

*Add weight each set

2 Rounds of:

8 Walking Lunges

8 Push-ups

8 Hollow Rocks

Foam roll each lat x 20s each

Strength

Back Squat (5 x 3 @ 75%)

Metcon Prep

Metcon Warm-up of Power Snatch + Power Clean + Front Squat: 3 x 2 + 4, adding weight each set.

Metcon

Metcon (AMRAP – Reps)

AMRAP 2:

Max Calories Row

Rest 60s

AMRAP 2:

Max Distance Run or max Burpees

Rest 60s

AMRAP 2:

Max Power Snatches (135,95)

Rest 60s

AMRAP 2:

Max Power Cleans (135, 95)

Rest 60s

AMRAP 2:

Max Front Squats (135, 95)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

*Score = total reps

Extra Credit

3 Rounds

1a) Banded Pulldowns: x 20. No rest.

1b) Seated DB Cleans: x 15. No rest.

1c) Russian Twists: x 30. Rest 60s.