CrossFit Belleville – WOD

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Warm up/Mobility

Foam Roll Adductors x 30s each

3 Rounds

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Push Press

5 Back Squat

5 Goodmornings

5 Rows

Rest 40-60s, add light weight.

Strength

Speed Back Squats w. 1ct pause (4 x 5 @50%)

Back Squat (3 x 2, up to a heavy set)

– Last set should be around 85-90% of 1RM.

Accessory Work

Seated Dynamic Box Jumps: 20-25 Total Jumps.

Metcon

Metcon (AMRAP – Reps)

4 Rounds of:

20s Max Squat Cleans (155, 105)

Rest 2:00

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

*Score = totals reps completed for all 4 rounds

Extra Credit

Banded Pull-Through: 3 x 12 (2 Count Glute Squeeze). Rest 30s.

Bird Dog: 3 x 4 each (2 count glute squeeze). Rest 30s.

Ab Circuit: 4 x 20s Max Reps Russian Twists. Rest 40s.