CrossFit Belleville – WOD

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WarmUp

Row Warmup

2 Minutes Increasing Intensity:

50 Seconds Easy

40 Seconds Moderate

30 Seconds Moderate-Fast

30 Seconds Each

Active Spidermans

Lateral Hops Over Barbell

Squat to Stands

Forward and Back Hops Over Barbell

Slow Burpees

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

5/3/1 – Wendler

Bench Press (3/3/3+)

Warm up sets

40% x 5

50% x 5

60% x 3

Working sets

70% x 3

80% x 3

90% x 3+

Remember to add #10 on your 1RM

Metcon

Forecast (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

21 Power Snatches (75/55)

21 Bar Facing Burpees

Rest 4 Minutes

AMRAP 4:

21/15 Calorie Row

15 Power Snatches (95/65)

15 Bar Facing Burpees

Rest 4 Minutes

AMRAP 4:

15/9 Calorie Row

9 Power Snatches (115/85)

9 Bar Facing Burpees