CrossFit Belleville – WOD

WarmUp

“Burpee Breakdown”:

8-6-4-2

Squat Thrust

Push up

Squat Jump

Jumping Jack

Mobility/Prep

5 Muscle Snatch

5 Back Squats

5 Power Snatch

5 Goodmornings

10 Single Leg Glute Bridge each

leg w. 1 ct hold at top.

*Add light weight and repeat one more round

Weightlifting

Box Squat (EMOM 7 x 3 @ 60-70%)

Make sure people are sitting back on the box (bench) and not using the stretch reflex. These are not touch & go. Wide stance = Vertical shins. People should feel these in their HIPS.

Metcon Prep

Power Snatch:

Work up to the weight you think you’ll make it to,

performing sets of singles.

Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
– All Levels: Scale down each weight by 10-20#s

-sub power cleans for snatches.

– Score = total reps

Extra Credit

Supermans x 50-100 Reps

(squeeze glutes at top).