CrossFit Belleville – WOD

WarmUp

“Burgener Warm-up w. a pvc”

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

Mobility

Tissue Work

Foam roll, 10 passes ea.

– quads

– IT Bands

– Hamstrings

– Thoracic Spine

– Lats

Weightlifting

Hang Power Snatch (4 x 3)

*adding weight each set

*NOT TNG

Metcon

Metcon (Time)

Row 500 meters

21 Hang Power Snatches (115,75)

21 T2B

Rest 2:00

Row 500 meters

15 Hang Power Snatches

15 T2B

Rest 2:00

Row 500 Meters

9 Hang Power Snatch

9 T2B

L3: (95, 65)

L2: (75, 55) (K2C)

L1: (65, 35) (Knee Lifts)

25:00 Cap

Extra Credit

DB Reverse Lunges: 3 x 8 ea.