CrossFit Belleville – WOD
WarmUp
Row/PVC Warm-Up
* Row 150/100m
* :30 Single-Unders
* :30 PVC RDL (w/ :3 pause just below the knee)
* Row 150/100m
* :30 Double-Unders or Attempts
* :30 PVC Wide Grip Overhead Press (w/ :3 pause overhead)
* Row 150/100m
* :30 Double-Unders
* :30 PVC Overhead Squats (w/ :3 pause at bottom)
Weightlifting
Snatch (Every 2 Min x 5 Rounds)
1 Pausing Power Snatch*
1 Power Snatch
1 Pausing Overhead Squat*
1 Overhead Squat
* Pause For One Second In the Catch of the Snatch
* Pause For One Second In the bottom of the Overhead Squat
Metcon
I will Survive (3 Rounds for reps)
AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
5 Power Snatches (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
10 Power Snatches (95/65)
Rest 5:00
AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
15 Power Snatches (75/55)
**Subs**
Row: 400m Run
Snatches: Use DB or KB