CrossFit Belleville – WOD

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Warm up/Mobility

Upper Body Complex #2 (No Measure)

8 Barbell Rows

8 Muscle Cleans

8 Shoulder Press

8 Thrusters

8 Barbell Curls

15 Banded Pull-apart

15 Banded Pushdowns

Gymnastics

*15 min

How To:

Rope Climb

– we are looking for quality, becoming more efficient with the movement.

Metcon

Power Play (No Measure)

EMOM x 5

Clean Pull + Hang Power Clean + Power Clean

50% 1RM Clean

1 min rest

EMOM x 5

1 Power Clean

Climb in weight to find a Heavy Single for Day

1 min rest

Ascending Ladder for 7 Minutes:

1 Power Clean (155/105), 30 Double-Unders

2 Power Clean (155/105), 30 Double-Unders

3 Power Clean (155/105), 30 Double-Unders

Continue to add (1) Power Clean per round until time is called.
^^ A heavy is the weight you can move with *exceptional* form. Imagine you are going to be videotaped on CrossFit.com as a movement demo. Goal here is to move better, not to find a 1-rep max. Those days, to go for a max, will come at another time. (soon I promise). We don’t get better by maxing out – our technique actually tends to be the worst there. We get better by focusing on moving our best. Challenging weight for sure, but not your 1RM.

Extra Credit

accumulate 50 Barbell Rows

– remember *exceptional form*