CrossFit Belleville – WOD

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Warm up/Mobility

2 Sets of:

10 Steps Glute Activation x Right, Left, Forward, Backward

10 Glute Bridges on floor with 1 count squeeze

Empty BB:

3 Muscle Snatch

3 Overhead Squats

Rest 10s

3 Muscle Cleans

3 Front Squats

Rest 10s

3 Power Cleans

3 Front Squats

Rest 10s

3 Muscle Snatch

3 OHS

Weightlifting

Overhead Squat (EMOM 6 x 3 @75%)

– Work up to 75% or a moderate weight in 3-4 sets x 3 reps per set.

Metcon

Short n sweet (Time)

3 RFT:

10 Power Cleans (135, 95)

20 Double KB Walking OH Lunges (53s, 35s)
L3: (115, 75) (35s, 25s)

L2: (95, 65) (Weighted walking lunges)

L1: (65, 35) (BW Lunges)

Beginner: Clean Grip Deadlifts in place of Cleans (135, 95)

11:00 Cap

Extra Credit

Plank Complex

Side Plank + Elbow Plank + Side Plank: 4 x 10s each. Rest 30s.

*Squeeze abs hard on each. You should be shaking!