CrossFit Belleville – WOD
Barbell Warmup #2 (No Measure)
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Rack Reverse Lunges (Each Side)
5 Strict Press
5 Good Mornings
*add weight repeat 2 more times
Warm up each movement for the complex
Big Clean complex (Weight)
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Build to a heavy complex.
*All 12 repetitions are meant to be performed without putting the barbell down.
*Begin a new set every 4 minutes. (0:00, 4:00, 8:00, 12:00, 16:00, and 20:00).
*Score is heaviest complex completed across the six sets.