CrossFit Belleville – WOD

View Public Whiteboard

Warm up/Mobility

Banded Snatch Warm up (No Measure)

10 Banded Pull aparts

10 Pass Throughs

10 Banded Pull aparts

10 Around the World (5 each side)

10 Banded Pull aparts

10 OHS
With an empty barbell:

2 Rounds of:

3 Muscle Snatch

3 OHS

3 Cook Squats

3 Lateral Squats on each leg

3 Rounds of:

2 Squat Snatch

*Rest 30s + Repeat

Weightlifting

Snatch (EMOM 12 x 3 Reps)

*Use the first 4 min to work up to 60%, adding weight each minute

* Remaining 8min 60% x3 reps

Metcon

Metcon (Distance)

Every 3:00 x 7 Sets:

60s Row for Distance

8 Snatch (95,65)

*Score = total distance on the Rower

Extra Credit

AMRAP 8

1a)Unilateral Carry x 60s. No rest

1b) Russian Twists x 15 each. No rest.

1c) Flutter Kicks x 20. Rest 60s.