CrossFit Belleville – WOD

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Warm up/Mobility

Worlds Greatest Stretch x 20s each pose

Band

X-Band Walks x 10 each

Glute Bridge x 10

X-Band Walks x 10 each

Glute Bridge x 10

Barbell,

2 Power Cleans

Rest 20s

2 Power Clean + Front Squat

Rest 20s / add light weight

2 Squat Cleans

Rest 20s/ add light weight

2 Squat Cleans

Strength

Speed Back Squats (EMOM 5 x 4 @65-70%)

*Complete sets in roughly 5 seconds

meaning there should be no hesitation to

move through 4 reps.

*Use a regular stance
*with a 1 count pause

Accessory Work

Seated Dynamic Box Jumps: EMOM 5 Jumps x 3

*Challenging Height

Metcon

Icebreaker (AMRAP – Rounds and Reps)

AMRAP 7:

4 Squat Cleans (185, 125)

40 Double Unders

Rx+:(225, 155)

L3: (135, 95)

L2: (115, 80) (40 Double Under Attempts)

L1: (95,65) (100 Single Unders)

Extra Credit

1) KB Shrugs: 4 x 10 (1 ct at top). Rest 30s.

2) KB RDLs (both legs): 4 x 10. Rest 30s.