CrossFit Belleville – WOD

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Warm up/Mobility

5:00 Dynamic

Barbell:

– 3 Hang Muscle Cleans

– 3 Front Squats

Rest 10s

– 3 Hang Power Cleans on coach call

Rest 10s

– 3 Hang Power Cleans + 3 Front Squats

Rest 10s

– 3 Hang Squat Cleans on coaches call

*add light weight

– 2 Hang Squat cleans on coaches call

Weightlifting

Bench Press (4 x 5. Rest 60s.)

– add weight each set

Strength

DB Split Squat: 4 x 6 ea. Rest 60s.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 with a partner:

Row 500 Meters

21 Hang Squat Cleans (115, 75)

*One person works. Split in half.

L3: (95, 65)

L2: (75, 55)

L1: (65, 35)

Extra Credit

AMRAP 8:

15 Banded Pushdowns

15 Banded Pulldowns

50mt. Farmer Carry, Heavy.