CrossFit Belleville – WOD
WarmUp
AMRAP 6:
10m Suttle run
10m bear crawl
10m Suttle run
10m inchworm
10m Suttle run
10m spiderman stretch
Strength
**Sumo Set-up**
1) Feet should be slightly wider than their squat-width stance.
2) Knees in line with toes.
3) Hands are a thumbs distance apart or slightly wider.
4) Shoulders slightly in front of the bar.
5) Arch chest up to maintain lumbar curve.
6) Heels down.
*8minutes to build up to desired weight
Sumo Deadlift (12-10-8-6-4)
*Every 2:30min.
*Start around 60% and end around 80-85% of 1-rep max.
*Start with a moderate load and end heavy.
Weightlifting
Muscle Snatch (Build to a heavy 3)
*HANG Muscle Snatch
*Every 90 sec x 6 sets
* Legs remain straight in the hang muscle snatch.
*Speed will help to lift heavier, smoothly.
*Once you can no longer muscle snatch without rebending the knees or overextending, you’ve reached your limit in terms of load.
Metcon
Metcon (AMRAP – Rounds and Reps)
– RX –
AMRAP 11:
10 toes-to-bars
10 hang power snatches (65/95 lb)
– INTERMEDIATE –
AMRAP 11:
10 knees-to-armpits
5 hang power snatches (65/95 lb)
– BEGINNER –
AMRAP 11:
10 hanging knee raises
10 hang power snatches (35/45 lb)
Cool Down
**3 sets:**
20 banded pull-aparts
:30 wrist extension stretch/arm