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CrossFit Belleville – WOD

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Warm up/Mobility

30 Seconds

Lateral Hops Over PVC Pipe

Active Spidermans

Forward and Back Hops Over PVC

Air Squats

1min

Double under attempts

PVC Pass Throughs: 45 Seconds

PVC Lat Stretch: 45 Seconds Each Side

PVC Overhead Squats: 45 Seconds

Barbell Warm up -(Snatch) (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Weightlifting

Power Snatch (EMOM 9)

*Min 1-4: Light weight*

Min 1: 5 Snatch Grip Deadlifts

5 Snatch High Pulls

Min 2: 3 High Hang Power Snatches

Min 3: 3 Hang Power Snatches

Min 4: 3 Power Snatches

*Min 5-9: Build in weight*

Min 5-9: 2 Power Snatches

Gymnastics

Bar Muscle-ups (EMOM 7)

Min 1: 10 Scap Pull-ups

Min 2: 10 Shoulder rotations (5 each direction)

Min 3: 8 Kip Swings

Min 4: 6 Kip Swings with Lat press Down

Min 5-7: 1-2 Bar Muscle ups

*(Jumping Bar muscleups/10 Pull ups

Metcon

Dubble Bubble (AMRAP – Rounds and Reps)

AMRAP 15:

25 Double Unders

5 Power Snatches (135/95)

25 Double Unders

5 Bar Muscle-ups

L3: 115/75, 2 BMUs

L2: 95/65, Jumping BMUs

L1: 75/55, 30 Sec attempts, pull ups

Extra Credit

Accumulate

50 Banded pull aparts

50 Banded Lat pull downs