CrossFit Belleville – WOD
Warm-up
**3 sets:**
:20 on/:10 rest:
Shoulder tap + shoulder tap + push-up
Double knee tuck-in-plank
Front squat (PVC or empty BB)
Specific Warm up
x 3 reps
1) Hang clean pull // Shoulders forward, heels down, hips back, and chest up with the bar at the mid-thigh
2) Hang muscle clean // Drive the heels down as the shoulders shrug up
3) Tall clean // Punch the ears with the shoulders then drop under the bar
4) Hang squat clean // Fully extend the hips by pushing through a flat foot as long as possible.
5) Hang squat clean // Jump and land in the bottom of the squat.
Weightlifting Prep
**1 set:**
5 hang squat cleans
5 hang squat cleans
3 hang squat cleans
3 hang squat cleans
– Build in load across all sets
-Lift every 90sec.
Weightlifting
Hang Clean (7 x 3 every 2:30minutes)
✔ Build to a new 3-rep max.
✔ All sets heavier than 70% or more.
Stamina
100 cal Row
*10minutes
Cool Down
**Accumulate:**
2:00 frog stretch