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CrossFit Belleville – WOD

Warm up/Mobility

2 Rounds of:

10 Russian Swings (squeeze glutes at top)

10 Lateral Squats (5 each)

10 Steps Glute Activation Right + Left

Then with a barbell

3 Deadlifts

3 Muscle Cleans

3 Front Squats

Rest 10s

3 RDLs

3 Squat Cleans

Rest 10s

*Put bar into rack and complete 5 Front Box Squats

*Add weight + repeat


Front Squat Box Squat (EMOM 9 x 3 @60%)

*Use a bench, normal squat stance, sit back on bench + explode up.

Metcon Prep

Squat Cleans: Build to a Metcon weight in 3-4 sets performing 1-2 reps per set. Rest 30s.

Pull-up Scaling + Set-up: Once scaling is set up perform sets of 2-3 reps to get warm. Rest 30s.


Mr. Clean (Time)


C2B Pull-ups


Squat Cleans (155, 105)

Rx+:(185, 125)

L3: (Pull-ups) (135, 95)

L2: (Jumping Pull-ups) (115, 75)

L1: (Ring Rows) (95, 65)

*10min cap

Extra Credit

a) Reverse Lunge + RDL Combo: 4 x 6 ea.

b) Straight Leg Weighted Sit-ups: 4 x 10. Rest 45s.

Done as a superset.