CrossFit Belleville – WOD

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WarmUp

Warmup Run

400 Meter Easy Run

30 Seconds

Active Divebombers

Romanian Deadlifts

Strict Press & Reach

Slow Air Squats

Hang Power Cleans

Push Press

Active Samson

Front Squats

Push Jerks

Metcon Prep

*Empty Barbell*

Thruster Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

Snatch Movement Prep

5 Snatch High Pulls

5 Power Snatches

Clean and Jerk Movement Prep

5 Clean High Pulls

5 Push Jerks

5 Clean and Jerks

*Then 10min to work up to metcon weights

Metcon

Adderall (AMRAP – Reps)

0:00 – 10:00

1 Mile Run

Max Clean & Jerks (135/95) in time remaining

10:00 – 13:00

Rest

13:00 – 20:00

800 Meter Run

Max Power Snatch (115/80) in time remaining

20:00 – 23:00

Rest

23:00 – 27:00

400 Meter Run

Max Thrusters (95/65) in time remaining

Cool Down

Calves Foam Roll: 1 Minute Each Side

Quad Foam Roll: 1 Minute Each Side

Glute Foam Roll: 1 Minute Each Side