CrossFit Belleville – WOD

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Warm up/Mobility

Foam Roll adductors + Hamstrings x 20s each

2 Rounds of:

10 Reverse Lunges in Place

10 Banded Goodmornings

10 X-Band Walks right + left

10 Single Leg Glute Bridges (5 each)

Barbell and complete,

5 Muscle Snatch

4 Power Snatch

3 Overhead Squats

2 Squat Snatch

1 Squat Snatch

Rest 10-20s between movements.

Strength

Sumo deadlift off 2″ plates (25s) (1RM )

Rest 2:00

Plates are elevated 2″ off the floor with 25# plates

– Beginners: 5 x 5, 2″ off the floor adding weight if form permits. Rest 2:00

Metcon Prep

Squat Snatch: Warm-up performing sets of 2 work slight above desired metcon weight.

Metcon

Bookie (Time)

60 Bar Facing Burpees

21 Squat Snatches (135, 95)

*9:00 Cap

Rx+:(155, 105)

L3: (115, 75)

L2: (95, 65)

L1 Metcon:

For time:

45 Burpees

45 DB Thrusters (light)

Extra Credit

1a) Bulgarian Split Squat: 3 x 6 ea. Rest 30s.

1b) Reverse Crunch: 3 x 10. Rest 30s.