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