CrossFit Belleville – WOD
WarmUp
1):60 Iron Cross Stretch
2):60 Scorpion Stretch
3):60 Groiner Stretch
4):60 Kick-ups
5):30 Quick Feet Drills – 2 Rounds-
Weightlifting Prep
**Power Clean Progression
1) Clean Grip Deadlift + Shrug // Speed through the middle of the lift. Thighs to shrug.
2) Partial Front Squat // Rack position. Elbows stay high through a quarter squat.
3) Hang Power Clean // Extend the hips before arm pull.
4) Power Clean // Patient off the floor, then speed through the middle, then extend the hips before arm pull.
Weightlifting
Power Clean (Every 90sec x 10 sets x 2 Reps)
* Build up to a heavy 2 power cleans
* Touch and go
Metcon
Brace yourself (AMRAP – Rounds and Reps)
– RX –
AMRAP 12:
9 Deadlifts (115/75#)
6 Burpees
3 Power Cleans
– INTERMEDIATE –
AMRAP 12:
9 Deadlifts (95/65#)
6 Burpees
3 Power Cleans
– BEGINNER –
AMRAP 12:
9 Deadlifts (65/45#)
6 Burpees
3 Power Cleans
Skill
Accumulate:
50 Alternating Hanging Hip Touches
50 Candlesticks
*10 Minutes
Cool Down
**2 Sets**
1:00 Banded Hamstring Stretch / Side
:30 Seated Torso Twist / Side
:30 Scorpion Stretch Hold / Side