CrossFit Belleville – WOD

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Warm up/Mobility

45 Seconds

Easy Bike

PVC Strict Press & Reach

PVC Straight Leg Swings

Moderate Bike

PVC Sotts Press

PVC Pass Throughs

Faster Bike

PVC Lift Offs

PVC Lat Stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind the Neck Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Weightlifting

Snatch (3 x 2 @ 75%)

*20min

*Squat

*Build to 75% then do your 3 working sets

*The majority of the speed on the power snatch happens through the middle of the lift, not immediately off the floor.

*Ripping the bar off the ground usually leads to poor positioning and less efficient lifts

Metcon

Power Wheels (3 Rounds for reps)

AMRAP 3:

9/6 Calorie Assault Bike

12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Assault Bike

8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Assault Bike

4 Power Snatches (135/95)

After Party

Bench Press (Build to a Heavy 5)