CrossFit Belleville – WOD

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Warm up/Mobility

2 Rounds of:

15 Banded Goodmornings

5 Glute Bridges

Barbell :

5 Deadlifts

10 Lateral Bar Hops

5 Front Squats

10 Burpees

5 Power Cleans

5 Front Squats

*Add weight

2 Power Cleans

2 Lateral Burpees

2 Squat Cleans

2 Lateral Burpees

*Rest as needed between sets.

Weightlifting

Back Squat (EMOM 4 x 1 Rep @90%.)

– Build to 90% in 5-6 sets performing sets of 1-2 reps. Rest 90s.

– Beginner: 5 x 5, adding weight if form permits.

Metcon Prep

Power Clean + Squat Clean: Work above metcon weight performing sets of 2.

Metcon

X3 (3 Rounds for reps)

AMRAP 5:

3 Squat Cleans (135, 95)

6 Lateral Burpees

Rest 2:00

AMRAP 5:

3 Power Cleans (135, 95)

6 Lateral Burpees

Rest 2:00

AMRAP 5:

3 Power Cleans

3 Squat Cleans

6 Lateral Burpees

L3: (115, 75)

L2: (95, 65)

L1: (75, 55) (Regular Burpees)

Extra Credit

1a) Bulgarian Split Squat: 3 x 6 ea. Rest 45s.

1b) 50 Pull aparts : x2 sets