CrossFit Belleville – WOD
5:00 of Dynamic Warm-up
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press behind neck
1 Squat Clean Thruster + 1 Back Squat Thruster
*10 Glute Bridge after each set
*Add weight + repeat
Bear Complex (*Work up to a heavy set)
Second Push Press
*This can be broke down by each movement or done as squat clean thruster + back squat thruster
The Bear (AMRAP – Rounds)
Bear Complex (135, 95)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
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.