CrossFit Belleville – WOD

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Warm up/Mobility

KB Warm-up with 1 KB

10 Single Arm KBS (5 each)

10 1-Arm KB Squats (5 each)

10 Single Arm Push Press (5 each)

10 Single Arm KB Rows (5 each)

10 Single Arm Reverse Lunges (5 each)

10 KB Figure 8s

Then,

KB Snatch Progressions x 6:00

– KB Single Arm Swing

– KB High Pull

– KB Transition/Snatch

*Perform 5 Reps of each.

Strength

1a) Strict C2B Chin-ups: 4 x 6. Rest 60s.

– Rx+: Side to Side Pull-ups

– Chin-ups are “supinated grip”

– These are intended to be done BW

– Band Assisted if needed.

1b) DB Single Arm Bench Press: 4 x 8 each. Rest 60s.

– neutral grip

Metcon

Metcon (AMRAP – Reps)

EMOM 20:

Minute 1: 40s Max KB Snatch (53, 35) (20s each arm)

Minute 2: 40s Max Goblet Squats (53, 35)

Minute 3: 40s Max Barbell Rows (135, 95)

Minute 4: 40s Max Deadlift (135, 95)

Minute 5: 60s of Single Unders (recovery)

*Score = total reps

L3: (45, 25) (115, 75)

L2: (35, 25) (95, 65)

L1: (35, 25 Single Arm Russian Swings for KB Snatch) (75, 55)

Extra Credit

1a) Zottaman Curls: 3 x 8-12. Rest 30s.

1b) Tricep Kickback: 3 x 12-15. Rest 30s.

2) Standing Banded Rotations: 3 x 10 ea. Rest 60s.