CrossFit Belleville – WOD
Warm up/Mobility
30 Single-Unders
:30 Active Samson Stretch
30 Single-Unders
:30 Leg Swings – all directions
30 Double Unders
:30 Kang Squats
2 minutes Double Under practice
5 Deadlifts
5 Hang to Elbows High
5 Muscle Clean
5 Hang Power Clean
5 Power Clean
5 Push Press
5 Push Jerk
5 Clean & Jerks (w/ :02 pause in clean catch and jerk catch)
Metcon
Power Hour (2 Rounds for time)
From 0:00-10:00
Part 1:
Build to a Heavy Clean and Jerk
EMOM 10:00
1 Clean & Jerk
Minutes 1-5 (Warm-Ups)
Minutes 6-10 (Work Sets)
*Score = Log all 5 work sets. Score is heaviest load.
*Rest from 10:00-13:00
Part 2:
Power Hour
@13:00
For Time:
50 Clean and Jerks (135/95)
[Every minute, starting at 0:00 perform: 20 Double-Unders]
*Score = Total time to complete all 50 Clean and Jerks
Cool Down
1:00 Happy Baby
:30 Figure 4 (each side)
1:00 Child’s Pose