CrossFit Belleville – WOD

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WarmUp

Banded Shoulder 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

Mobility

Downward dog 30sec

PVC OHS x 5

Childs pose 30sec

PVC OHS x 5

Weightlifting

*15min

Snatch Grip Deadlift (2 x 3 increasing weight)

Snatch Pull (2 x 3 increasing weight)

Power Snatch (2 x 3 increasing weight)

Metcon

All Fours (AMRAP – Reps)

AMRAP 4:00, rest 4:00:

400 Meter Run

20/15 Calorie Bike

Max Power Snatches (75/55)

AMRAP 4:00, rest 4:00:

400 Meter Run

15/10 Calorie Bike

Max Power Snatches (95/65)

AMRAP 4:00:

400 Meter Run

10/7 Calorie Bike

Max Power Snatches (115/80)

If no Run then 500m Row

If no Bike then 30/20/10 Burpees

Extra Credit

5×3 Strict pull ups