CrossFit Belleville – WOD
WarmUp
Burgener Warm up + skill transfer exercises
Mobility/Prep
Lacrosse Ball
Pecs
Scapular
Weightlifting
Power Snatch (Find your 1RM of the day)
Metcon
Metcon (AMRAP – Reps)
Ascending Reps in 9:00 of:
1 Power Clean (135, 95)
1 Hang Squat Cleans
1 Thruster
2 Power Clean
2 Hang Squat Cleans
2 Thrusters
3 Power Cleans
3 Hang Squat Clean
3 Thrusters
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Score = Total Reps
Extra Credit
Banded Low to High woodchops: 3 x 10 ea.