CrossFit Belleville – WOD
WarmUp
1 Minute
Active Spidermans
PVC Pass Throughs
Active Samson
PVC Around The World
Push-up to Down Dog
PVC Hinge Drill
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
5 Hip Hinges (Pockets to Knees – Pressing Bar Against Body)
3 High Hang Power Cleans
3 Hang Power Cleans
2 rounds
Weightlifting
Hang Power Clean (Build to a Heavy 2)
*20 minutes
*The first hang power clean starts with a deadlift and a pause.
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
L3: 135/95
L2: 115/75
L1: 95/65
Extra Credit
3 rounds
Superset
12 Vups + 45Sec Plank hold