CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

3 Rounds

30 Seconds Active Samson

30 Seconds Air Squat (Arms Up)

2 Rounds

30 Sec PVC Snatch Deadlifts

30 Sec PVC Pass Throughs

30 Sec PVC Overhead Squats

1 Round

10 Barbell Snatch Grip Deadlift

10 Snatch Grip Behind the Neck Push Press

10 Overhead Squats

Mobility

1min Wrist Stretch

1min Ankle Stretch

Weightlifting

Overhead Squat (Build to a Heavy Single)

* Heavy but good looking single from the rack.

* Challenge yourself on weight, but move exceptionally well

*20min

Metcon

Pins and Needles (AMRAP – Rounds and Reps)

AMRAP 12:

5 Strict Pull-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

L3: 3 Strict Pull ups

L2: Band Assisted Pull ups, 75/55

L1: Band assisted Pull ups, 45/35

Extra Credit

3 rounds

8 Ws

8 Front Raises

8 Lateral Raises