CrossFit Belleville – WOD

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Warm up/Mobility

PVC

10 Dislocates

5 OHS

10 Around the world

5 OHS

10 Dislocates

Barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press (behind the neck)

5 Overhead Squats

5 Snatch Grip Deadlifts

Weightlifting

Spend the first 10 min warming up. Do a couple of sets of 5s a couple of sets of 4s with light weight and then stay on your 3s and keep making small increasements (it’s a word!!) of weight.

Coaching tip #356: If you’re doubting it.. then the answer is no.. it wasn’t low enough!

Overhead Squat (Find a heavy 3)

*25min

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

2 Power Snatches (135/95)

4 Overhead Squats (135/95)

16/12 Calorie Row

L3: (115/75)

L2: (95/65)

L1: (75/55)

Extra Credit

Seated DB Shoulder Press 3 x 8 AHAP