CrossFit Belleville – WOD

WarmUp

10 Supinated Grip Bent-over Rows

5 Strict Press

10 Pronated Grip Bent-over Rows

5 Push Press

10 Front Squats

5 Push Jerk

10 Goodmornings

Hang Power Clean Progressions:

– 5 Muscle Cleans + 3 Push Press

– 5 Hang Muscle Cleans + 3 Push Jerks

– Add light weight to the barbell

– 3 Hang Power Cleans + 1 Push Press + 1 Push Jerk

– Add light weight to the barbell

– 1 Hang Power Clean + 1 Push Press + 1 Push Jerk

Mobility

2 sets: Wallslides x 10

*After each set complete 25 Banded Pushdowns

Weightlifting

Clean/Press Complex (EMOM 12 )

Hang Power Clean + Push Press + Push Jerk
*@75-80%

*same weight as last week

Metcon

Pattycake (Time)

21-15-9

KBS (53, 35)

Burpees

Push Press (135, 95)

L3: (115, 75)

L2: (45, 25) (95, 65)

L1: (35, 25 Russian Swings) (65,35)

10:00 Cap

Extra Credit

Accumulate:

150 Banded Pull-aparts

90 Russian Twists with a plate or ball