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CrossFit Belleville – WOD

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0:30 Row

0:30 Active Samson Stretch

0:30 Plank Shoulder Taps

0:30 Row

0:30 Dead Hang from Pull-Up Bar


**with an empty barbell**

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Presses

5 Stiff Legged Deadlifts

5 Snatch Grip Deadlifts

[Shoulders over the bar, big chest]

5 Snatch High Pulls

[Hips Extend, then arms pull, Bar stays close]

5 Power Snatches

[Quick Turnover, Elbows high & outside then drop and punch overhead]

5 Power Snatches, Practicing cycling

[Hitting the same landmarks on the way down as up. Bars to; Mid-shin, pockets, overhead, pockets, mid-shin…]


HPS + HS (Every 90sec x 10 sets)

Hang Power Snatch

Hang Snatch
*Build in weight


No pull (Time)

5 Rounds For Time [20 Minute Time Cap]:

400/300 Meter Row

2 Rope Climbs

10 Power Snatches (95/65)

Cool Down

1:00 Child’s Pose