CrossFit Belleville – WOD

View Public Whiteboard

Warm up/Mobility

Upper Body complex #1 (No Measure)

5 Hang Muscle Cleans

5 Clean High Pulls

5 Push Press

5 Barbell Curls

5 Barbell rows

5 Yoga Push-ups

Rest 40-60s, add lightweight.
*Banded Walks 10 each side in between sets

Strength/Skill

EMOM 9

Min 1: 5 Deadlifts (95/65) + 10 Sit ups

Min 2: 3 Hang Power Cleans (95/65) + 10 Hollow Rocks

Min 3: 1 Power Snatch (95/65) + 10 V-ups

3 Rounds

Metcon

Burn baby, Burn (3 Rounds for reps)

AMRAP 5

20 Wall Balls (20/14)

10 Deadlifts (155/105)

3 min Rest

AMRAP 7

15 Hang Power Cleans (115/75)

10 Push Jerks

3 min Rest

AMRAP 9

20 Lateral Burpees o/Bar

10 Power Snatch (95/65)

L3: 135/95, 95/65, 75/55

L2: 115/75, 75/55, 55/45

L1: 95/65, 55/45, 45/35

Extra Credit

*Superset

Banded Ys, Ts, Ws

3 x 10each