CrossFit Belleville – WOD

WarmUp

2 Rounds With a light KB

5 KB Push Press each

5 Single Arm Russian Swing each

5 KB Windmills each

5 Goblet Reverse Lunge each

5 Burpees

Mobility/Prep

Snatch Drills w. a empty BB

– OHS x 5

– Hang Muscle Snatch x 3

– OHS x 5

– Hang Power Snatch x 3

– Hang Squat Snatch x 3

Weightlifting

Hang Snatch (5 x 4)

Add weight each set, but focus

on your ability to cycle the barbell

through ROM.

Strength/Skill

Weighted Plank: 3 x 30s.

Metcon

Tunnel Vision (Time)

4 RFT:

21 Wallballs (20, 14)

15 Lateral Burpees over the Bar

9 Overhead Squats (135, 95)

L3: (115, 75)

L2: (95, 65) (14, 10)

L1: (75, 55) (10, 8)

21:00 Cap

Extra Credit

Double DB Bent-over Rows: 3 x 12.