CrossFit Belleville – WOD
Dynamic Warm up (No Measure)
High Knees
Butt kicks
Over the fence
Lunge/twist
Backwards jog
Shuffle
Double tap
Long Jump
belly up sprint
Belly down sprint
WarmUp
10 RDLs
5 Muscle Snatch from below Knee
10 Front Squats
5 Power Snatch from Below knee
10 X-Band Walks to Left + Right
*Add weight + Repeat
How To:
Review Front Box Squat + Power Snatch
*Athletes should be able to transition from
Box Squats to Power Snatch
Weightlifting
Front Squat Box Squat (EMOM 6 x 4 Reps @ 60%)
*use bench
*slightly wider stance than normal
*sit back on box
*explode up
Power Snatch (EMOM 6 x 2 Reps @ 70%)
*drop and reset between each single.
*Bar path is straight
*Be aggressive with hip extension and moving feet
Metcon
Traffic (Time)
30 Deadlifts (155, 105)
10 Bar Muscle-ups
20 Front Squats (155, 105)
20 C2B Pull-ups
10 Power Snatch (155, 105)
30 T2B
12:00 Cap
L3: (135, 95) (Ring Dips in place of Bar
Muscle-ups)
L2: (115, 75) (Ring dips)(jumping Pull-ups)
(Knee Lifts)
L1 Metcon:
For time:
30 Deadlifts (115, 75)
30 Ring Rows
30 Front Squats (115, 75)
30 Knee Lifts
Extra Credit
100 Banded Leg Curls each
Banded Ab Pulldown: 3 x 25. Rest 60s.