CrossFit Belleville – WOD

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Warm up/Mobility

3 Rounds

30 Seconds Bike (Increase Intensity Each Round)

30 Seconds PVC Pass Throughs

30 Seconds Inchworm to Push-up

Snatch Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

MOBILITY

Turn Back Stretch on Wall: 40 Seconds Each Side

Pec Stretch on Wall: 40 Seconds Each Side

Weightlifting

2 Position Power Snatch (EMOM 12)

High Hang Power Snatch + Hang Power Snatch
* Let’s make sure that there is a clear difference between the high hang and the hang positions

* As the weight gets heavier, there is the tendency to drift too low on the high hang

Metcon

You Complete Me (AMRAP – Rounds and Reps)

TEAMS OF 2

AMRAP 18:

9/7 Calorie Assault Bike

12 Hang Power Snatches (75/55)

15 Push-ups

*Alternate Every Station With Partner*

* The workout flows like this:

* Partner 1: Assault Bike

* Partner 2: Hang Power Snatches

* Partner 1: Push-ups

* Partner 2: Assault Bike

* Partner 1: Hang Power Snatches

* Partner 2: Push-ups

……

* Every time a partner finishes the push-ups, mark a completed round

* Score is total rounds and reps after the 18 minutes of work

Quaranteam

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

9 Shuttle Runs [10 Meters]
12 Alternating Dumbbell Snatches

15 Push-ups