CrossFit Belleville – WOD
WarmUp
30 Seconds Each
Single Unders
Active Spidermans
Glute Bridges
Single Unders
Frog Hops
Single Leg Glute Bridge (30 Seconds Each Side)
Single Unders
Slow Burpees
Glute Bridge Walkouts
Barbell WU 2.0 (No Measure)
6 Goodmornings
6 Back Squats
6 Romanian Deadlifts
6 Front Squats
6 Bent Over Rows
6 Push Press
6 Thrusters
Mobility
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Direction
Weightlifting
Power Clean (Heavy set of 2)
*2 Second Pause at Hang & In Catch
*20 minutes to build to a heavy, but good looking set of 2
* The 2 reps do not have to be completed touch and go, as the priority is quality over speed
* The pauses take places for 2 seconds at Hang and in the receiving position of the power clean
Metcon
Zoolander (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Lateral Barbell Burpees
L3: 135/95
L2: 30sec attempts, 115/80
L1: 90 singles, 95/65, Burpees
After Party
Row Conditioning
On the 1:30 x 6 Sets:
300/275 Meter Row