CrossFit Belleville – WOD

WarmUp

With an empty barbell go through

5 Deadlifts

5 Front Squats

5 Overhead Squats

5 Hang Power Cleans

5 Strict Press

5 Push Press

5 Push Jerk

5 Thrusters

*add weight, one more round

Mobility

Tissue Work x 10 passes each:

– Pick 3 spots you are most

sore and devote about 1:00 to each

Weightlifting

Hang Power Clean (4 x 4 )

*adding weight each set.

Front Squat (4 x 5)

*adding weight each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 w. a partner:

15 Calorie Row

12 Goblet Squats (53, 35)

9 Hang Power Snatch (75, 55)

*One athlete completes a full round at a time.

Rx+:(95, 65)

L3: (45, 30) (65, 45)

L2: (35, 25) (55, 35)

L1: (30, 20) (65, 35 Push Press for HPS)

Extra Credit

5:00 of Static Stretching

5:00 Foam Rolling