CrossFit Belleville – WOD

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WarmUp

With a “Friend”

AMRAP 5: Sprint to opposite end of gym

10 Plate Hops

Sprint Back to Start , Then Back to Plate

5 Burpees to Plate

*Switch After Full Rounds*

Then…

*With An Empty Bar:*

5 Romanian Deadlifts

5 Snatch Pulls

5 Strict Press

5 Deadlifts

5 Muscle Snatch

5 Push Press

5 Deadlifts

5 Hang Power Snatch

5 Push Jerks

Weightlifting

Hang Snatch (EMOM 7 Build to a moderate one)

*Squat Snatch

*Moving smooth and exceptionally well.

Metcon

Almost bedtime (Time)

5 Rounds, On the 5:00

15 Lateral Barbell Burpees

12 Deadlifts (115/85)

9 Hang Power Snatch (115/85)

6 Push Jerks (115/85)

* Score is slowest interval of the 5 intervals

L3: 95/65

L2: 75/55

L1: 55/45

Extra Credit

3 x 16 Slow Clamshells with Band 😉