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.