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