CrossFit Belleville – WOD

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Warm up/Mobility

5:00 of Dynamic Warm-up

1 Deadlift

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press behind neck

Rest 20s

1 Squat Clean Thruster + 1 Back Squat Thruster

*10 Glute Bridge after each set

*Add weight + repeat

Weightlifting

Bear Complex (*Work up to a heavy set)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
*15:00

*This can be broke down by each movement or done as squat clean thruster + back squat thruster

Metcon

The Bear (AMRAP – Rounds)

AMRAP 7:

Bear Complex (135, 95)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Extra Credit

1a) DB Bench Press, neutral grip: 4 x 12. Rest 30s.

1b) 1-Arm KB Reverse Lunges: 4 x 6 ea. Rest 30s.

1c) Single Leg Banded Paloff Press: 4 x 8 ea. Rest 30s.