CrossFit Belleville – WOD
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