CrossFit Belleville – WOD
Warm up/Mobility
**Mobility**
1:30 Squat Hold
**Activation**
:20 Active Samson Stretch (each side)
:20 Leg Swings (each side)
:30 Arm Circles (double arm)
:30 Push-up to Down Dog
**Get Hot**
5-4-3-2-1
Ring Rows (or Single DB Rows)
Air Squats
Push-Ups
Straight Leg Sit-Ups
Metcon Prep
3 Strict Pull-Ups (w/ :2 pause at the top)
5 Kip Swings
3 Kipping Pull-Ups (or banded or jumping)
3 Kipping Chest-to-Bar Pull-Ups (or banded or jumping)
:20 Pass Throughs
3 Dip-Drive-Elbows High
3 Hang Muscle Snatch
3 Behind the Neck Push Press
3 Overhead Squats
3 Snatch Balance
3 Hang Snatch
3 Power Snatch
BARBELL
3 Snatch Pulls
3 Power Snatch
3 Snatch Balance
3 Overhead Squats
LOADING
3 Sets:
3 Power Snatch
3 Overhead Squats
2 Bar-Facing Burpees
*1st set = light/game weight // 2nd set = definitely game weight // 3rd set = slight overload*
Metcon
Wide Awake (Time)
21-15-9
Power Snatches (95/65)
Chest to Bar Pull-ups
Directly Into…
21-15-9:
Overhead Squats (95/65)
Barbell Facing Burpees
*20 minutes
Cool Down
:30 Thread The Needle (each side)
:30 Pigeon Stretch (each side)
:30 Pike Stretch