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CrossFit Belleville – WOD
WarmUp
AMRAP 4:00.
20 Single Unders // Focus on elbows in and wrists are spinning more than the arms.
10 PVC Pass Throughs // Arms stay straight / push up hard on the PVC.
10 Muscle Snatch // Focus on maintain a visible lumbar curve in the setup.
*Barbell Warm up*
5 Goodmornings
5 Elbow Rotations
5 Front Squats
4 Romanian Deadlift
4 Snatch Grip Deadlift
3 Hang Power Cleans
3 Hang Power Snatch
2 Power Cleans
2 Power Snatch
Weightlifting
D+PC+D+HC+FS (Every 3 Min x 7 sets)
1 Deadlift + 1 Power Clean + 1 Deadlift + 1 Hang Clean + 1 Front Squat
*Build to a heavy complex
Metcon
Lift much? (AMRAP – Rounds and Reps)
– RX –
AMRAP 12:
2 Power Snatches (155/105#)
4 Power Cleans
60 Double Unders
– INTERMEDIATE –
AMRAP 12:
2 Power Snatches (115/75#)
4 Power Cleans
1:00 Double Under Attempts
– BEGINNER –
AMRAP 12:
2 Power Snatches (75/55#)
4 Power Cleans
60 Single Unders
Cool Down
:30 Calf Stretch / Side
:30 ATY Drill (no weight)