CrossFit Belleville – WOD
WarmUp
**Set 1**
10 Alternating Spiderman Stretch
10 Plank to Down Dog
**Set 2**
:30 Skier Jacks
10 Inch worms
10 Hand Release Push-ups
**Set 3**
:30 Mountain Climbers
:30 Piked Push-ups or Handstand Push-up Negatives
**Set 4**
:30 Double Knee Tuck in Plank
:30 Handstand Push-ups
Weightlifting Prep
**Power Snatch Progression**
* Set-up: heels down, shoulders slightly in front of the bar, hips in between shoulders and knees, and back should be flat.
Empty Barbell
1) Snatch Deadlift + Shrug // Set-up
2) Muscle Snatch // Stand-Pull-Punch
3) Snatch Drops // Jump feet from hip to shoulder width
4) Hang Power Snatch // Extend the hips before arm pull
5) Power Snatch // Extend the hips before arm pull
Weightlifting
SP + HPS (EMOM 12)
1 Snatch Pull + 1 Hang Power Snatch
Metcon
Lane (5 Rounds for reps)
5 Rounds for Max Reps of:
¾ bodyweight hang power snatches
Handstand push-ups
Rest as needed between rounds.
To learn more about Lane click here
– INTERMEDIATE –
5 Rounds For Reps:
Max Unbroken Hang Power Snatches (1/2 bodyweight)
1:00 Max Handstand Push-ups
– Rest as needed between sets
– BEGINNER –
5 Rounds For Reps:
Max Unbroken Hang Power Snatches (65/55#)
1:00 Max Push-ups
– Rest as needed between sets
*20 minutes
Skill
EMOM 10:
2 Pike Handstand Walks (around box)
Cool Down
3 Sets:
:30 Doorway Stretch / Side
1:00 Prone Snow Angel