CrossFit Belleville – WOD

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WarmUp

30 Seconds Active Spidermans

1 Push-up

30 Seconds Moutain Climbers

2 Push-ups

30 Seconds Down Dog

3 Push-ups

30 Seconds Frog Hops

4 Push-ups

30 Seconds Slow Burpees

5 Push-ups

Barbell Warm up -(Snatch) (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Mobility

Pec Stretch on Wall: 40 Seconds [Each Side]

Wrist Stretch: 40 Seconds [Each Direction]

Weightlifting

HPS + HS (EMOM 12 )

Hang Power Snatch

Hang Snatch

Metcon

Opposite Day (Time)

30-20-10:

Power Snatches (95/65)

Push-ups

Directly Into…

10-20-30:

Hang Clean and Jerks (95/65)

Burpees

*25 min Cap