CrossFit Belleville – WOD

WarmUp

2 Sets. add weight on 2nd Set

10 RDLs

8 Front Squats

6 Bar Facing Burpees

4 Power Cleans

Mobility/Prep

Glute Activation + Squat Mobility

2 Rounds

1a) Single Leg Hip Thrust (plate on hips) x 5 ea. (1 ct at top).

1b) Cook Squats x 5 reps.

1c) X-Band Walk x 20 each direction

Weightlifting

Front Squat Box Squat (EMOM 5×5 @ 50-60%)

Power Clean (E90sO90s 5×3 @70%)

How To:

Have both movements warm and go right from

front squats to power cleans.

Metcon

Two Scores (1 Rounds for reps)

In a 4:00 Window:

21 Deadlifts (135, 95)

21 Bar Facing Burpees

Remaining time: Max Thrusters (135, 95)

Rest 3:00

Rx+:(155, 105)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Score = Reps

Two Scores (continuation) (1 Rounds for time)

21 Deadlifts (135, 95)

21 Bar Facing Burpees

21 S20H (135, 95)

Rx+:(155, 105)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Score = Time

Extra Credit

GHD Back Extensions: 3 x 15

(1 ct glute squeeze at top).