CrossFit Belleville – WOD

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Warm up/Mobility

Shoulder TLC (No Measure)

2min Foam Roll Lats/T-Spine (all directions)

T-Spine rotation Sequence x5/side

Hand behind back

Hand behind the head

Hand extended forward, palm towards the ceiling

Plank to downward dog

Wall slides (or Floor slides) x 10

Ys, Ts, Ws (on floor) x 10


Warm up really good. Stay with an empty bar for the first few reps. We will have 30 min to find our 1RM.

“General coaching rule: If I don’t say anything, the lift was fine. Or it was so shitty I can’t stand talking to you at that moment.”

Snatch (1RM)


Metcon (Time)


For Time:

30 Snatches (95/65)

30 Clean and Jerks (95/65)

30 Thrusters (95/65)

L3: (75/55)

L2: (55/45)

L1: (45/35)

*12min Cap

Extra Credit

Superset x 3

12 Cuban presses

10 Ws

8 Lateral Raises