CrossFit Belleville – WOD
WarmUp
PVC Game x 5:00
10 Dislocates
10 Around the World
10 OHS
Empty BB:
5 Hang Muscle Snatch
10 OHS
5 Snatch
Mobility/Prep
2 Rounds of:
10 Passes each side foam rolling adductors.
10 (total) Goblet Lateral Squats
20 Banded Goodmornings
*Rest as needed between sets
Weightlifting
Snatch (8 x 2 )
Work up to 75% or to a moderate load resetting between reps.
This can be technique work for beginners done with light weight
Metcon
Ring Of Fire (Time)
21-15-9
Overhead Squats (115, 75)
Pull-ups
Rx+:(135, 95) (C2B Pull-ups)
L3: (95, 65)
L2: (75, 55) (Jumping Pull-ups)
L1: (65, 35 Front Sq) (Ring Rows)
10:00 Cap
Extra Credit
100 meter Trips of Single Arm Farmer Carry,
AHAP. x4