CrossFit Belleville – WOD

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WarmUp

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

Mobility

Pigeon Pose: 45sec each leg

Child’s Pose: 1min

Weightlifting

Hang Snatch (EMOM 12 x 1 Build in weight)

*Squat

*first 3-4 min are a warm up – stay light

*end up with a heavy 1

Metcon

Rugrats (Time)

Every 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 DB Front Squats (50s/35s)

15/12 Calorie Assault Bike or 20/15 Row

Score is Slowest Round

L2: 35/20

L1: 25/15, 12/9Cal

After Party

Back Squats

5 @ 70%

4 @ 75%

3 @ 80%

1 @ 84%

1 @ 87%

1 @ 90%

*Rest as Needed Between Sets*