CrossFit Belleville – WOD
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)