CrossFit Belleville – WOD

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Warm up/Mobility

Grab a lax ball and spend 30s on each trigger point in:

– Glutes

– Quads

– Triceps

Barbell:

5 RDLs

10 Front Squats

10 Walking Lunges

5 Hang Muscle Cleans

10 Walking Lunges

10 BB Rows

Rest 10s

3 Hang Power Cleans on coaches call

Rest 10s

3 Hang Power Cleans on coaches call

Weightlifting

Hang Power Clean (5 x 3 @50-60%. Rest 90s.)

– Work on touch n go reps today.

– Beginner: Work on technique with a light barbell resetting on each rep: 5 x 5. Rest 90s.

Metcon

MJ (Time)

21 Hang Power Cleans (135, 95)

50 Walking Lunges (BW)

500 Meter Row

Rest 2:00

21 Hang Power Cleans

50 Walking Lunges

500 Meter Row

Rest 2:00

42 Barbell Rows (135, 95)

60/50 Push-ups

500 Meter Row

L3: (115, 75)

L2: (95, 65) (Box Push-ups)

L1: (135, 95 Clean Grip Deadlifts in place of Hang Power Cleans) (400m Row per round) (Ring Rows for BB Rows) (Box Push-ups)

25:00 Cap

Extra Credit

Worlds Greatest Stretch x 30s each pose