CrossFit Belleville – WOD

View Public Whiteboard

Weightlifting Prep

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 w. empty Barbell

5 Hang Muscle Snatch

5 Hang Powel Snatch + OHS

5 Hang Squat Snatch

*build in weight for WL portion

Weightlifting

Hang Snatch (Build to a Heavy 1)

*20min

Metcon

Venti (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Single Arm Alternating Dumbbell Power Snatches (50/35)

20 Box Jumps (24/20)

20 Single Arm Dumbbell Push Presses (50/35)

20/15 Calorie Row

* Alternate Arms Every 5 Reps on Push Press