CrossFit Belleville – WOD

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Warm up/Mobility

5:00 Dance Party

Barbell:

5 Deadlifts

Rest 10s

5 Clean Pulls

Rest 10s

5 Push Press

Rest 10s

3 Power Clean

3 Front Squat

3 Push Jerk

Rest 10s

1 Squat Clean

1 Jerk

Rest 10s

1 Squat Clean

1 Jerk

Weightlifting

4/3/2/1/ Complex

4 Deadlifts

3 Hang Power Cleans

2 Front Squats

1 Jerk
*Build to a heavy set in 9 minutes.

*Once athletes have had 5 minutes to warm-up start the clock.

*work with a partner

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 17 With a partner:

Run/Row 400 Meters

AMRAP

“DT”

12 Deadlifts (155, 105)

9 Hang Power Cleans

6 S2OH

*One athlete runsrows 400 meters while their partner AMRAPs “DT”.

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

Beginner:

5 Deadlifts (135, 95)

5 DB Thrusters (35, 20)

5 Squat Thrusts

Extra Credit

1a) Banded Pull-throughs: 3 x 15. No rest.

1b) Banded Leg Curls: 3 x 25 ea. No rest.

1c) Landmine Rotations: 3 x 20-30 total. No rest.