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CrossFit Belleville – WOD
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 Muscle Cleans
3 Front Squats
3 Squat Cleans
*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.
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)
Squat Cleans (155, 105)
L3: (Pull-ups) (135, 95)
L2: (Jumping Pull-ups) (115, 75)
L1: (Ring Rows) (95, 65)
a) Reverse Lunge + RDL Combo: 4 x 6 ea.
b) Straight Leg Weighted Sit-ups: 4 x 10. Rest 45s.
Done as a superset.