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