CrossFit Belleville – WOD
WarmUp
5:00 Cardio Warm-up
5:00 Barbell Warm-up
2 Sets of:
5 Muscle Cleans
5 Front Squats
3 Squat Cleans
3 Push Press
3 Jerks
*Add weight + repeat
Mobility/Prep
2 Sets of:
10 Glute Hip Thrusts
10 X-Band Walks each direction
Weightlifting
Complex 3 (PC/PP/PJ)
1) Power Clean + Push Press + Push Jerk
work up to 90%
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
7 Thrusters (95, 65)
21 Double Unders
Rest 2:00
AMRAP 5:
7 Thrusters (95, 65)
7 KBS (53, 35)
Rest 2:00
AMRAP 5:
7 Hang Power Cleans (95, 65)
7 Lateral Burpees over the Bar
L3: (75, 55)
L2: (65,45 (30 Singles)
L1: (45, 35) (30 Singles
Extra Credit
3 rounds of:
10 KB Hammer Curls
10 Tricep Extensions with KBs
20 Russian Twists w. plate