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CrossFit Belleville – WOD
Warm up/Mobility
Accumulate
40 Banded Pull Aparts
30 Bent Over Rows (Empty Barbell)
20 Push Ups
**Clean & Jerk (7:00)**
Empty Barbell
3 Deadlift
3 Hang Muscle Cleans
3 Hang Power Cleans
3 Power Cleans
3 Strict Press
3 Push Press
3 Push Jerk
5 Clean & Jerks
Weightlifting
Clean and Jerk (4 Sets of 5 Reps)
Every 2:30 minutes
Set 1. 1st AMRAP loading
Set 2. 2nd AMRAP loading
Set 3. 3rd AMRAP loading
Set 4. Go For it!
Metcon
Play It Again (3 Rounds for calories)
AMRAP 5:
3 Rounds:
15 Bent Over Rows
9 Power Clean and Jerks (95/65)
Time Remaining: Max Calorie Assault Bike
[Rest 5 Minutes]
AMRAP 5:
2 Rounds:
12 Bent Over Rows
9 Power Clean and Jerks (135/95)
Time Remaining: Max Calorie Assault Bike
[Rest 5 Minutes]
AMRAP 5:
1 Round:
9 Bent Over Rows
9 Power Clean and Jerks (185/135)
Time Remaining: Max Calorie Assault Bike
Cool Down
1:00 Pigeon Stretch (:30 each side)
1:00 Spiderman (:30 each side)