CrossFit Belleville – WOD

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WarmUp

1 Minute

Easy Bike

Push-up to Down Dog

PVC Pass Throughs

45 Seconds

Moderate Bike

Inchworm to Push-up

PVC Lat Stretch

30 Seconds

Faster Bike

Up Dog to Down Dog

PVC Pass Throughs (Narrower)

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

Mobility

Post Chest Stretch: 45 Seconds Each Side

Post Underarm Stretch: 45 Seconds Each Side

Weightlifting

Snatch Balance + OH Squat (EMOM 9)

2 Snatch Balance plus 1 Overhead Squat
*Build to a moderate weight

Metcon

Rush Hour (Time)

On the 4:00 x 5 Rounds:

14/10 Calorie Assault Bike / Row

10 Lateral Barbell Burpees

5 Power Snatches (135/95)

* Score is the slowest of the 5 rounds

L3: 115/75

L2: 95/65, step over

L1: 75/55, burpees

Extra Credit

StrictCoachK

5 Strict Pullups + 5 Strict Ring Dips

4 Strict Pullups + 4 Strict ring Dips

3 Strict Pullups + 3 Strict Ring Dips

2 Strict Pullups + 2 Strict ring Dips

1 Strict Pullups + 1 Strict ring Dips