CrossFit Belleville – WOD

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Upper body Warm up (No Measure)

2 Rnds

6 Bent Over Row

6 Push Press

6 BB Curl

25 Banded Pull Aparts

Foam Roll Lats x 10 passes each

10 Thorasic Rotations

3 Way Banded Shoulder Stretch 30s/position


Clean Pull (EMOM 10 x 2 @ 105%)

*Not TNG

*Remainder of minute 10 Banded Pull aparts

Accessory Work


Accumulate 50 DB Rows

*Supinated grip


Metcon (Time)

DT like

3 rounds

12 Deadlifts (155,105)

9 Hang Power Cleans

6 Push Jerks

1min Rest


L3: (135,95)

L2: (95,65)

L1: (75,55)

Extra Credit

Standing partner push/pull 3 x 10

*athlete 1 on a box, athlete 2 (you) on floor arms extended overhead. The partner on the box will face athlete 2 in a perpendicular position with one arm extended in front. Your arms should make contact with their forearms. The extended arm of the person on the box is in place of a pull-up bar. The partner on the top of the box will push your arms to mimic the superman position. Your move then is to push forward on their arm (the pull-up bar) to mimic getting into the hollow body position.