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CrossFit Belleville – WOD
WarmUp
0:30 Push-Up to Down Dog
0:30 Active Spiderman
0:30 Knuckle Draggers
0:30 Jumping Jacks
0:30 Pigeon Pose (left side)
0:30 Pigeon Pose (right side)
1:00 Laying Front Rack Stretch
**with an empty barbell**
0:15 Good Mornings
0:15 Elbow Rotations
0:15 Back Squats
0:15 Strict Presses
0:15 Stiff Legged Deadlifts
0:15 Front Squats
**Power Clean**
3 Muscle Cleans
[Pull the Barbell to the shoulder]
3 Power Cleans
[Hips Back in the Catch position]
**Front Squats**
3 Pausing Front Squats
[Full Depth at the bottom and Full Extension at the top]
**Push Jerks**
3 Strict Presses
[Bar Path, head out of the way then back under the bar]
3 Push Presses
[Big Hips, then Arms, use the big muscles of the body]
3 Push Jerks
[Big Jump, Drop the hips, Punch, Stand]
Weightlifting
Push Press (EMOM 12 x 1)
*Build on weight
Metcon
Macho Minute (AMRAP – Reps)
On the Minute x 15:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Lateral Barbell Burpees
Barbell: (135/95)
*Score = Total Burpees
Cool Down
1:00 Pec Stretch on Wall (each side)