CrossFit Belleville – WOD

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Warm up/Mobility

Lower body Warm up (No Measure)

2 Rnds

6 RDLs

6 Front Rack Reverse Lunge (3each)

6 Back Squat

10 x-Band walks (Right/Left)

5 Foam Roll Adductor passes

Then,

10 V-Stretch

10 Cossack Squats (5each)

Banded Ankle mobility (30s each)
20 Banded pass throughs

10 Banded OHS

Weightlifting

Snatch Balance (EMOM 10 x 1)

*adding weight, work up to something moderate.

*focus on technique/push yourself under the bar

Metcon

JY Pi :3.14 (Time)

71 Double Unders

Then 2 rounds of:

3 Power Snatch (135/95#)

14 Box jumps

3 Squat Snatch (135/95#)

14 Toes to bar

3 Overhead squats (135/95#)

14 Burpees

Then 1 round of

3 Chest to bar pull ups

14 Power cleans (135/95#)

3 Hand stand push ups

14 Squat cleans (135/95#)

3 Pistols per leg

14 Shoulder to Overhead (135/95#)

Then 70 Double unders
*In honour of Jen Young. A kind soul.

The rep scheme is because Jen was a self proclaimed “math nerd” and PI is her favourite number- “3.14” . The variety of movements is to represent the hard work and effort that Jen put into all of her skills and her attention to form on everything she did. There is a total of 3 rounds, representing the 3 of Pi, and the 141 double unders represents the .141 (71 +70)/

Extra Credit

Stretch Ankles/Calves/Hamstrings/Quads