CrossFit Belleville – WOD

WarmUp

20 Walking Lunges

20 Jumping Jacks

10 Burpees

Empty Barbell:

5 Muscle Clean

5 Press

5 Power Cleans

5 Squat Cleans

5 Push Jerks or Split Jerks

Mobility/Prep

Glute Activation:

X-Band Walks: Accumulate 2:00

– Try not to stop for the entire 2:00

Weightlifting

Complex (E90sO90s x6)

Squat Clean + Jerk (any)
– Start at 60% and add weight each round

– Goal is to end around 90% of 1RM and beat last weeks last weight 5-10#’s

Metcon

Elvis (Time)

30 Squat Cleans (185, 125)

Rx+:(225, 155)

L3: (155, 105)

L2: (135, 95)

L1: (95, 65), can modify to

Power Cleans if necessary

11:00 Cap

Extra Credit

Choose between:

Rear Foot Elevated Bulgarian Split Squats: 3 x 10 ea.

Back Extension 3 x 15.