CrossFit Belleville – WOD

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10 Alternating Spiderman Stretch

10 Standing Toe Touch & Reach for Sky

10 Plank to Down Dog (no push-up)

10 Air Squats

10 Good Morning + Jump

10 Alternating Elbow to knee Reach throughs in Plank

:30 Air Squats

:30 Push-ups

:30 Double Knee Tuck in Plank

:30 Push-ups

Weightlifting Prep

**3 Position Clean Progression**

1) Clean Grip Deadlift + Shrug // Speed through the middle of the lift. Thighs to shrug.

2) High Hang Power Clean// Elbows stay high. Catch in a quarter squat.

3) Hang Power Clean // Extend the hips before arm pull.

4) Power Clean // Patient off the floor, then speed through the middle, then extend the hips before arm pull.


3 Position Clean (EMOM 12)

High Hang + Hang + Floor
*Add weight when appropriate


The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Cool Down

5 minutes Foam Roll