CrossFit Belleville – WOD

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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