CrossFit Belleville – WOD
WarmUp
:30 Forward Lunges
:30 Active Samson
:30 Alternating Bird Dogs
:30 Shoulder Taps
:30 Active Spidermans
:30 Inchworm to Push-up
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Power Clean (Every 2 minutes x 5 Rounds)
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk
* Pause For One Second In the Catch of the Clean
* Pause For One Second In the Dip of the Jerk
* Start with an empty barbell and increase load every set
* The load for the workout is a load that can be performed unbroken for most, if not all, rounds
Metcon
In The Air Tonight (Time)
10 Rounds For Time:
3 Power Clean and Jerks (135/95)
6 Ring Dips or Push ups
9 Kettlebell Swings (53/35)
*17 Minutes