CrossFit Belleville – WOD

WarmUp

5:00 Cardio Warmup

Barbell

10 RDLs

5 Muscle Snatch from below Knee

10 Front Squats

5 Power Snatch from Below knee

10 X-Band Walks to Left + Right

*Add weight + Repeat

Weightlifting

Front Squat Box Squat (EMOM 5 X 4 @70%)

– Use slightly wider stance than normal

– Sit back on Box + Explode up

– Keep lumbar engaged

– Don’t shift to the toes

Power Snatch (EMOM 5 x 2 @80%)

– Shoulders Cover Bar

– Bar close to body

– Be aggressive with hips and moving feet

– Drop and reset between each single.

Metcon

Two Scores (1 Rounds for reps)

In a 4:00 Window:

21 Deadlifts (135, 95)

21 Bar Facing Burpees

Remaining time: Max Thrusters (135, 95)

Rest 3:00

Rx+:(155, 105)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Score = Reps

Two Scores (continuation) (1 Rounds for time)

21 Deadlifts (135, 95)

21 Bar Facing Burpees

21 S20H (135, 95)

Rx+:(155, 105)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Score = Time

Extra Credit

Accumulate:

100 Banded Pull-throughs