Just doing my job

CrossFit Belleville – WOD

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:30 Forward Lunges

:30 Active Samson

:30 Alternating Bird Dogs

:30 Shoulder Taps

:30 Active Spidermans

:30 Inchworm to Push-up

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats


Power Clean (Every 2 minutes x 5 Rounds)

1 Pausing Power Clean

1 Power Clean

1 Pausing Push Jerk

1 Push Jerk

* Pause For One Second In the Catch of the Clean

* Pause For One Second In the Dip of the Jerk

* Start with an empty barbell and increase load every set

* The load for the workout is a load that can be performed unbroken for most, if not all, rounds


In The Air Tonight (Time)

10 Rounds For Time:

3 Power Clean and Jerks (135/95)

6 Ring Dips or Push ups

9 Kettlebell Swings (53/35)

*17 Minutes