CrossFit Belleville – WOD
Warm-up
**2 sets**
:20 good morning
– Rest :10
:20 air squats
– Rest :10
:20 push-up to down dogs
– Rest :10
Specific Warm up
**Progression **
X 3 reps
1) Deadlift // Setup: heels down, shoulders in front of the bar, visible lumbar arch.
3) Deadlift and shrug // Keep the bar close and keep arms straight.
4) Muscle snatch // Keep the bar close, elbow drive high and outside, and punch hard overhead. The legs stay straight after the hips extend.
5) Overhead squat // Arms locked out and the full range of motion squat.
6) Power snatch // Full extension before aggressive punch overhead and landing in a partial squat.
7) Snatch // Full extension before pulling under into a full squat.
Weightlifting
✔ Build to a heavy single rep for each exercise.
✔ Increase load across as many sets as possible.
* The goal is to find our heaviest lift for each exercise. In a perfect world, the load increases across the three lifts
Muscle Snatch (5 x 1)
*Every 90sec
Power Snatch (5 x 1)
*Every 90 sec
Snatch (5 x 1)
*Every 90 sec
Cool Down
**Accumulate**
:30 standing quad stretch/side
:30 quad foam roll/side
1:00 cobra stretch