CrossFit Belleville – WOD

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WarmUp

30 Seconds

Active Spidermans

Plate Ground to Overhead

Active Samson

Plate Squats (Pressing Away)

Push-up to Down Dog

Plate Overhead Reverse Lunges

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Wrist Stretch 1 min

Front Rack Stretch-Floor 1 min

Weightlifting

Push Jerk (Build to heavy 5-4-3-2-1)

*heavy means that they weight being lifted is relative for the day and not based on any previous records

*we are also looking to move exceptionally well throughout

*this isn’t to say that you shouldn’t go for a PR. If you are feeling good and moving well, load it up and go for it!

Metcon

Down Time (Time)

AMRAP 7:

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)

6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)

9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)



Climb by 3 Reps Until the Finish
L3: 95/65

L2: 75/55

L1: 55/45

Extra Credit

4 x 12 GHD Hip Extensions