CrossFit Belleville – WOD

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WarmUp

8 Minutes for Quality (Alternating With a Buddy):

**Station 1:**

Row

*Increasing Pace Each Round*

**Station 2:**

30 Seconds Wall Sit (Just Below Parallel)

30 Seconds Front Plank

*Change stations when buddy is done with the bridge & plank station*

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Weightlifting

HPC + PC (EMOM 9 @70-75%)

Metcon

Fish out of Water (Time)

2,000 Meter Row

then..

10 Rounds of “Heavy Chief”

1 Round of “Heavy Chief”:

3 Power Cleans (185/135)

6 Push-ups

9 Air Squats

L3: 155/105

L2: 135/95

L1: 95/65

*20min cap

Extra Credit

Negative Pull Ups 3 x 5

Negative pull ups or chin ups are great for improving your pulling strength while working on your grip. Start with your chin over the pull up bar and lower yourself over a 5 count. This can be scaled by performing with your feet on the ground or progressed by holding weight between your ankles.