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CrossFit Belleville – WOD

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Alternating elbow to instep

High Knees

Soldier Kick

Jumping Jacks

Alternating Cossack Squat

High Knees

Alternating Hamstring Scoop Stretch

Jumping Jacks

Alternating Knee Hug

High Knees


Jumping Jacks

Broad Jump

High Knees


Snatch Practice

**Set 1**

10 Snatch Grip Deadlift //Flat back and raise the shoulders with the hips.

100m Run -Slow

**Set 2**

10 Snatch Deadlift + Shrug // Stand up first before shrugging the shoulders.

100m Run – Moderate

**Set 3**

10 Partial Overhead Squat // Press up in to the bar as you send your hips back and down.

100m Run – Fast

**Set 4**

10 Hang Power Snatch // Jump, keep the bar close to your body, and then land in a partial overhead squat.

100m Run – Faster

**Set 4**

10 Power Snatch //Jumping before pulling with the arms.

100m Run // Pace you are going to use in the workout.


Run (4 Rounds for time)

– RX –

4 Rounds For Time:

800m Run

– Rest 2:00


4 Rounds For Time:

600m Run

– Rest 2:00


4 Rounds For Time:

400m Run

– Rest 2:00

*24 min

Cool Down

**2 Sets:**

:30 Seated Reach Stretch in Straddle

:30 Rocking Calf Stretch / Side