CrossFit Belleville – WOD

WarmUp

10 Supinated Grip Bent-over Rows

5 Strict Press

10 Pronated Grip Bent-over Rows

5 Push Press

10 Front Squats

5 Push Jerk

10 Goodmornings

Hang Power Clean Progressions:

– 5 Muscle Cleans + 3 Push Press

– 5 Hang Muscle Cleans + 3 Push Jerks

– Add light weight to the barbell

– 3 Hang Power Cleans + 1 Push Press + 1 Push Jerk

– Add light weight to the barbell

– 1 Hang Power Clean + 1 Push Press + 1 Push Jerk

Mobility

Lax Ball x 30s each side

– Triceps

– Pecs

– Scapular

Weightlifting

Clean/Press Complex (EMOM12: 1 + 1 + 1 @75-80% of Push Press.)

Hang Power Clean + Push Press + Push Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

Row 200 Meters

15 Air Squats

10 Hang Power Cleans (115, 80)

2 HSPUs

Rx+: (135, 95)

L3: (95, 65)

L2: (75, 55) (1 Wall Cimp)

L1: (95, 65 Deadlifts (20 Shoulder Taps)

Extra Credit

Accumulate:

150 Banded Pull-aparts

90 Russian Twists with a plate or ball