CrossFit Belleville – WOD

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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