CrossFit Belleville – WOD

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WarmUp

60 Second Wall Sit

200 Meter Run

30 Seconds Air Squats

40 Second Wall Sit

100 Meter Run

30 Seconds Cossack Squats

20 Second Wall Sit

50 Meter Run

30 Seconds Jumping Air Squats

Weightlifting Prep

*With Empty Bar: *

5 Clean Pulls

5 Clean High Pulls

5 Muscle Cleans



3 Power Cleans

3 Hang Squat Cleans

3 Squat Cleans



*With Light Weight:*

3 Clean Pulls

3 Clean High Pulls

3 Muscle Cleans



1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Weightlifting

PC/HC/C complex (Build to a heavy complex)

* Build to a heavy complex of these 3 movements

* Once the bar is in your hands for the first rep, there is no letting go

* The 3 movements should be completed unbroken, without a pause on the ground
*20min

Metcon

Squeaky Clean (Time)

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Barbell: 115/85

*15min

L3: 95/65

L2: 75/55

L1: 55/45

Squeaky Clean (Time)

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Barbell: 115/85

*15min

L3: 95/65

L2: 75/55

L1: 55/45

Extra Credit

EMOM 4

8 Strict Push ups