CrossFit Belleville – WOD
WarmUp
:30 Seconds
Wall Ball Foot Taps
Active Spidermans
Wall Ball Deadlifts
Active Samson
Squats to Wall Ball
Push-up to Down Dog
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
Child’s Pose on Box: 1 Minute
Wall Ball Squat Hold: 1 Minute
Weightlifting
Power Snatch (Build to a heavy 5)
*These reps are meant to be performed touch and go, with excellent technique taking priority over load.
*20min
Metcon
Play Ball (Time)
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
*12min
L3: 95/65
L2: 75/55, 14/10
L1: 55/45, BJ step ups, 12/8
Extra Credit
accumulate
10 Wall Climbs with a 10 sec hold
or HeadStand for 20 sec