CrossFit Belleville – WOD

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Warm up/Mobility

Banded Shoulder Warm up (No Measure)

10 Banded Pull aparts

10 Pass Throughs

10 Banded Pull aparts

10 Around the World (5 each side)

10 Banded Pull aparts

10 OHS

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch Balance + OH Squat (EMOM 9 increasing weight)

2 Snatch Balance plus 1 Overhead Squat
Work up to a moderate single.

Focus is always on technique first

Metcon

Calorie Buffet (AMRAP – Reps)

AMRAP 4

15-12-9

Wallballs (20/14)

Chest to Bar Pull-ups

Max Calorie Row in Time Remaining

Rest 4 minutes

AMRAP 4

15-12-9

Wallballs (20/14)

Toes to Bar

Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4

15-12-9

Wallballs (20/14)

Pull-ups

Max Calorie Row in Time Remaining

Extra Credit

3 x 8 DB Reverse Flys