CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

3 Rounds:

60 Seconds Row

45 Seconds Push-up to Down Dog

30 Seconds Slow Air Squats

Barbell Warmup #2 (No Measure)

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Reverse Lunges (Each Side)

5 Strict Press

5 Good Mornings

Mobility

Front Rack Stretch: 1 Minute

Wrist Stretch: 1 Minute

Child’s Pose: 1 Minute

Metcon Prep

Clean Movement Prep

15 Second Dip Hold

3 Pausing High Hang Power Cleans (Pockets)

3 Hang Power Cleans

*Pause 2 Seconds in Receiving Position After Catching Clean*

Jerk Movement Prep

15 Second Dip Hold

3 Pausing Push Jerks

3 Push Jerks

*Pause 2 Seconds in Dip and Catch of the Pausing Push Jerk*

***Build to All 5 Planned Workout Weights***

Metcon

T-Rex (Weight)

On the 4:00 x 5 Rounds:

12/9 Calorie Row

6 Hang Power Cleans

12/9 Calorie Row

6 Push Jerks

* Each round, we’ll increase weight on the barbell

* Looking to choose weights that are challenging, but ones that will always be completed unbroken

* Use the same weight for the hang power cleans and the push jerks

* The score today is the heaviest of the 5 weights

* While these intervals aren’t for time, let’s make sure these rounds are completed by the 3 minute mark to allow for some rest and time to change weights