CrossFit Belleville – WOD

WarmUp

5:00 Cardio warm up

2 Rounds

5 Heavy Russian Swings (squeeze glutes)

10 Wide Stance Heavy Goblet Squats

15s Elbow Plank (squeeze abs)

Mobility/Prep

60s Pigeon Pose on Box Each Side

*This can be done on a 20, 24, 30″ box.

Weightlifting

Front Squat Cluster (6 x1.1.1 (20s))

– Re-rack weight and rest 20s between reps.

– Try to work above 90% of 1RM.

-2min rest in between

Metcon Prep

Squat Cleans: Work up to desired work

weight for metcon performing sets of 1-2

reps

Metcon

Heavy Clean (Time)

5 Rounds

4 Squat Cleans @70% of 1RM

8 Burpee Box Jumps (24, 20)

Rest 90s.

L3: (135, 95) (24, 20)

L2: (Coach Choice of Weight) (20, 15)

L1: (10 Goblet Squats) (10 Burpees)

Score = slowest split

Extra Credit

Accumulate:

3:00 of X-Band Walks

50 Serattus Crunches