CrossFit Belleville – WOD
WarmUp
2 minutes Row/Bike
10 Banded Pull aparts
2 Burpees
10 Kip Swings
2 Burpees
Skill
EMOM 10
7 Pullups
– Choose strict, chin-over-bar, chest-to-bar, banded, or ring rows.
Specific Warm up
10 snatch-grip deadlifts with a pause at mid-thigh (:02 pause) // torso position at mid-thigh
5 burpees over the bar
10 snatch pulls // smooth pull off the floor and accelerate through the middle
5 burpees over the bar
10 muscle snatches // aggressive turn over and punch to the sky
5 burpees over the bar
10 overhead squats // overhead position while squatting
5 burpees over the bar
10 hang power snatches // jump, then get under the bar
5 burpees over the bar
10 snatches from mid-shin // put it all together
Weightlifting
Snatch (EMOM 7)
*Build up to or as close as possible to workout weight.
*Your choice of Snatch Style
Metcon
CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
– INTERMEDIATE –
AMRAP 17:
40 burpees
30 snatches (75/45 lb)
30 burpees
30 snatches (95/65 lb)
20 burpees
30 snatches (135/95 lb)
10 burpees
Max snatches (155/105 lb)
– BEGINNER –
AMRAP 17:
20 burpees
20 snatches (45/35 lb)
15 burpees
20 snatches
10 burpees
20 snatches
5 burpees
Max snatches
Cool Down
**Accumulate**
2:00 reach, roll, and lift