CrossFit Belleville – WOD
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