CrossFit Belleville – WOD
Warm up/Mobility
40 Seconds
Easy Row
Active Samson
Reverse Lunges
30 Seconds
Moderate Row
Active Spidermans
Air Squats
20 Seconds
Faster Row
Push-up to Down Dog
Single Dumbbell Strict Press (Hold Each Side of the Rubber)
MOBILITY
Dumbbell Ankle Stretch: 45 Seconds Each Side
Dumbbell Goblet Squat Hold: 45 Seconds
Child’s Pose on Ball: 45 Seconds
Weightlifting
3 Position Snatch
High Hang- Hang – Floor
On the 2:00 x 6 Sets:
3-Position Power Snatch
-with a 2sec pause on each position + 2 sec on catch
1 Power Snatch
Set 1: 50% of 1RM Snatch
Set 2: 55%
Set 3: 60%
Sets 4-6: Build to a Heavy Complex
Metcon
Stairmaster (Time)
30-20-10:
Row Calories
Alternating Dumbbell Box Step-ups (50/35)
Directly Into…
10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)
*23 min