CrossFit Belleville – WOD
WarmUp
30 Sec
Slow Air Squats
Romanian Deadlifts
Slow Air Squats
Good Mornings
Slow Air Squats
Strict Presses
Push-up to Down Dog
Push Press
Push-up to Down Dog
Front Squats
Push-up to Down Dog
Thrusters
Mobility
Pigeon Pose + Lat Reach: 1 Minute (Each Side)
Chest Stretch: 30 Seconds (Each Side)
Weightlifting
EMOM 15 x 2
Min 1: Power Cleans
Min2: Front Squats
Min 3: Hand Squat Cleans
Min 4: Power Clean and Jerk
Min 5: Cluster
Metcon
Speed Dating (AMRAP – Reps)
5 Rounds:
AMRAP 2:30min
2 Rounds Cindy
Max Reps Barbell Movement (135/95)
Rest 1 Minute Between Rounds
Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters