Announcements
Our 4th Annual Summer Throwdown is back! August 26th Co-Ed, Scaled & Rx Divisions. Register NOW! www.crossfitbelleville.ca/summer-throwdown
CrossFit Belleville – WOD
WarmUp
X-Band Walks x 2:00
PVC
– 10 Pass Thru
– 10 Around the World
– 10 OHS
Barbell:
– 5 Snatch Grip Deadlifts
– 5 Muscle Snatch from below knee
– 5 OHS (or Front Squat)
– 3 Power Snatch + 2 OHS
– 2 Squat Snatch
Weightlifting
Squat Snatch (EMOM 6 @ 75% x2 reps)
Front Squat (EMOM 6 @ 60% x 4 Speed Reps)
Metcon
Metcon (Time)
Every 4:00 x 5 Sets:
3 Power Clean (185, 125)
9 Lateral Burpees
150 Meter Max Effort Row
Rx+:(70% of Power Clean if heavier than
Rx weight)
L3: (155, 105)
L2: (135, 95)
L1: (135, 95 Deadlifts x 9 Reps each round)
(Burpees)
– Alternate Scaling
150m Row = 100m Run
Extra Credit
100 Banded Leg Curls each leg
100 Banded Ab Pulldowns