CrossFit Belleville – WOD
WarmUp
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
2 Rounds
Weightlifting
Snatch (Every 4:00 for 5 sets)
3 snatches (~60%)
2 snatches (~67%)
1 snatch (~75%)
– Complete all 6 reps as quickly as possible for each set and then reset the load for the next round. Power, squat, or mix and match as needed.
Metcon
Metcon (Time)
– RX –
For total time:
3 rounds:
12 strict handstand push-ups
50 air squats
– Rest 3:00 –
3 rounds:
12 kipping handstand push-ups
25 box jumps (20/24 in)
– INTERMEDIATE –
For total time:
3 rounds:
6 handstand push-up negatives
50 air squats
– Rest 3:00 –
3 rounds:
6 kipping handstand push-ups
25 box jumps (20/24 in)
– BEGINNER –
For total time:
3 rounds:
15 hand-release push-ups
30 air squats
– Rest 3:00 –
3 rounds:
15 push-ups
15 box jumps (20/24 in)
*15 minutes
Cool Down
**Accumulate:**
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift