CrossFit Belleville – WOD
WarmUp
**AMRAP 6**
10 alternating Spiderman stretch
10 leg swings (across the body)/leg
10 alternating reverse lunges
5 squat therapy reps (use wall)
Specific Warm up
**Squat Clean Progression
**Progression
X 3 Reps/ Empty Bar
1) Deadlift // Setup: Heels down, shoulders in front of the bar, visible lumbar arch.
2) Deadlift to mid-thigh // Mid-thigh position: heels down, shoulders in front of bar.
3) Deadlift and shrug // Keep the bar close and keep arms straight.
4) Muscle clean // Keep the bar close and punch hard overhead.
5) Front squat // Arms locked out and full range of motion.
6) Hang squat clean // Full extension before the squat.
7) Squat clean // Full extension before using the arms.
Weightlifting
Hang Clean (EMOM 6 x 2)
*Building up
Hang Clean (1 RM)
**On a 5:00 clock**
Build up to a 1-rep hang squat clean
Metcon
Metcon (AMRAP – Reps)
For reps:
1:00 squat cleans (115/165 lb)
Rest 3:00
1:00 squat cleans (125/185 lb)
Rest 3:00
1:00 squat cleans (135/205 lb)
Rest 3:00
1:00 squat cleans (115/165 lb)
Rest 3:00
1:00 squat cleans (125/185 lb)
Rest 3:00
1:00 squat cleans (135/205 lb)
Cool Down
**2 sets**
:30 alternating scorpion stretch
:30 pigeon stretch/leg