CrossFit Belleville – WOD

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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
2 Rounds of:

3 Muscle Snatch

3 OHS

3 Cook Squats

3 Lateral Squats on each leg

3 Rounds of:

2 Power Snatch

*Rest 30s + Repeat

Weightlifting

Power Snatch Cluster (1.1.1 (10s))

7 sets to build to a heavy set of 1.1.1 (10s). Rest 2:00

– Complete 1 rep, drop + rest 10s until you’ve done this for 3 reps. Rest 2:00 after all 3 cluster reps.

– Take 7 total sets and build in weight

– Int: Stick with a moderate weight for all sets

– Beginner: Light weight power snatches x 3 reps per set.

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

7:00 Cap

Extra Credit

1a) Snatch Grip Power High Pulls: 3 x 8. Rest 30s.

1b) Half-Kneeling Banded Rotations: 3 x 10 ea. Rest 30s.