CrossFit Belleville – WOD
WarmUp
5:00 Dynamic
– 10 Pass Thrus
– 10 Around the World (total)
– 10 PVC OHS
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Power Snatch (Cluster 8 x 1.1 (10s))
Add weight each set.
– Rest 10s between singles
– Work up to 85%
Metcon
Pavement (Time)
4 RFT:
15 KBS (70, 53)
30 Double Unders
15 Goblet Squats (70, 53)
30 Double Unders
L3: (53, 35)
L2: (45, 25) (30s of Double Under Attempts)
L1: (35, 25 Russian Swings) (50 Singles)
15:00 Cap
Extra Credit
Accumulate 50-75 Hollow Rocks