CrossFit Belleville – WOD

WarmUp

5:00 Dance Warmup

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 6 x 4 @65%)

– Slightly wider stance than normal

– Sit back on Box + Explode up

– Keep lumbar engaged

– Don’t shift to the toes

Power Snatch (EMOM 6 x 2 @75%)

– Shoulders Cover Bar

– Bar path is straight

– Be aggressive with hips and feet

– Drop and reset between each single

Metcon

Eddie Murphy (Time)

Run 400 Meters

50 Thrusters (75, 55)

Run 400 Meters

Rx+:(95, 65)

L3: (65, 35)

L2: (55, 65)

L1: (45, 25)

10:00 Cap

Extra Credit

*100 Banded Leg Curls each

*Banded Ab Pulldown: 3 x 20