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CrossFit Belleville – WOD

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**2 sets**

:20 good morning

– Rest :10

:20 air squats

– Rest :10

:20 push-up to down dogs

– Rest :10

Specific Warm up

**Progression **

X 3 reps

1) Deadlift // Setup: heels down, shoulders in front of the bar, visible lumbar arch.

3) Deadlift and shrug // Keep the bar close and keep arms straight.

4) Muscle snatch // Keep the bar close, elbow drive high and outside, and punch hard overhead. The legs stay straight after the hips extend.

5) Overhead squat // Arms locked out and the full range of motion squat.

6) Power snatch // Full extension before aggressive punch overhead and landing in a partial squat.

7) Snatch // Full extension before pulling under into a full squat.


✔ Build to a heavy single rep for each exercise.

✔ Increase load across as many sets as possible.

* The goal is to find our heaviest lift for each exercise. In a perfect world, the load increases across the three lifts

Muscle Snatch (5 x 1)

*Every 90sec

Power Snatch (5 x 1)

*Every 90 sec

Snatch (5 x 1)

*Every 90 sec

Cool Down


:30 standing quad stretch/side

:30 quad foam roll/side

1:00 cobra stretch