CrossFit Belleville – WOD

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Warm up/Mobility

5:00 of Dynamic

Barbell and a band:

2 rounds x 6 reps each:

Hang Power (or muscle) clean

Front Squat

Push press

Back Squat

Goodmorning

BB Row

*After each set complete 10 X-Band Walks each direction

Weightlifting

Wide Stance High Box Squat (18-20″) (EMOM 4 x 4 @65%)

*Use a 18″ Box

Then, 3 sets of 2 working up to a challenging set.

*This should be heavy but not a max. Have spotters on both sides of the bar just in case.

Metcon

Complex A (Time)

“Complex A”

4 Rounds of:

8 Hang Power Cleans (115, 75)

8 Front Squats

8 Push Press

8 Back Squat

8 Goodmornings

8 BB Rows

Rest 2:00

*All sets must be done without dropping the bar

L3: (95, 65)

L2: (75, 55)

L1: (65, 35)

*Score = time

Cap 17min

Extra Credit

3 Rounds of:

20 Banded Pulldowns

10 Single Leg KB RDLs each

20 Landmine Rotations