CrossFit Belleville – WOD

Warm up/Mobility

2 Sets of:

10 Wallslides with band

30s Pec Stretch

30s Foam Roll Lats each


“Burgener Warm-up w. a pvc”

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch


3 Position Snatch Skill Work

6 x 1 + 1 + 1 @50-60%. Rest 2:00

– high hang + hang + below the knee.

Metcon (Time)

5 Rounds with a partner for QUALITY:

60s Row or Bike (Hard Effort)

2 Turkish Get-up (1 each side)

Ring Rows x 12

Rest as needed.

*One person works. Work is not split, but the you will rest while your partner completes the listed work.

25:00 Cap

*Alternate Scaling Row/Bike Sprints:

– 30s Max Effort Squat Thrusts

Extra Credit

Complete 5:00 of “cooldown work” ie. bike, run or rower at a zone 1 pace.


Complete 5:00 of Tissue Work/Static Stretching