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.