CrossFit Belleville – WOD

WarmUp

Lower body Warm up (No Measure)

2 Rnds

6 RDLs

6 Front Rack Reverse Lunge (3each)

6 Back Squat

10 x-Band walks (Right/Left)

5 Foam Roll Adductor passes

Then,

10 V-Stretch

10 Cossack Squats (5each)

Banded Ankle mobility (30s each)

Weightlifting

Back Squat (1 RM)

– Beg: Work up to a challenging set of 4-5. Rest 2:00

– Sets should look like:

3@50%, 3@60%, 2@70%, 1@80%, 1@85%, 1@90%, 1 @95%, 1@95+%, and so on.

Metcon

Metcon (Time)

30 Power Cleans (115, 75)

75 Air Squats

20 Power Cleans (135, 95)

50 Air Squats

10 Power Cleans (185, 125)

25 Air Squats
Rx+: (@60%, 70%, 80% of 1RM Power Clean)

L3: (95, 65) (125, 85) (155, 105)

L2: (75, 55) (115, 75) (135, 95)

L1 Metcon:

30-20-10

KB Deadlift (45, 25)

Goblet Squat (45, 25)

12:00 Cap

Extra Credit

3 Rounds of:

6 Rear Foot Elevated Split Squat ea.

25 Double Leg Banded Leg Curls

30s Max Reps Abs w. Plate Switch