CrossFit Belleville – WOD
WarmUp
Barbell Warmup #2 (No Measure)
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Rack Reverse Lunges (Each Side)
5 Strict Press
5 Good Mornings
2 Rounds
Weightlifting
Review Clean and build up to desired weight
*12 minutes
Clean (Every 4:00 for 5 sets:)
3 cleans (~60%)
2 cleans (~67%)
1 clean (~75%)
– Complete all 6 reps as quickly as possible for each set and then reset the load for the next round. Power, squat, or mix and match as needed.
Metcon
Metcon (Time)
– RX –
For time:
42 GHD sit-ups
21 front squats (125/185 lb)
30 GHD sit-ups
15 front squats
18 GHD sit-ups
9 front squats
– INTERMEDIATE –
For time:
21 GHD sit-ups
21 front squats (95/135 lb)
15 GHD sit-ups
15 front squats
9 GHD sit-ups
9 front squats
– BEGINNER –
For time:
21 sit-ups
21 front squats (55/75 lb)
15 sit-ups
15 front squats
9 sit-ups
9 front squats
*15 minutes
Cool Down
**2 sets:**
:30 pigeon stretch/leg
:30 couch stretch/leg