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