CrossFit Belleville – WOD
WarmUp
**2 sets**
:30 toe-touches
:30 mountain climbers
:30 of 2 shoulder taps + 1 push-up
:30 PVC pass throughs
– Rest :30 between sets.
Specific Warm up
**Overhead Squat, Snatch Balance, and Hang Snatch Review
5 Reps with Empty BB
1) Overhead squat // Below parallel, hips back and knees out, active shoulder with weight in heels.
2) Snatch-grip push jerk // Jump off and land on the heels.
3) Snatch balance // Push up hard on the bar, land on the heels, push up as hard as possible.
4) Hang power snatch // Jump high and hard, land in the bottom of the overhead squat.
Weightlifting
✔ Reduce load and build back up for each movement
Overhead Squat (3 x 5 every 2:30min)
Snatch Balance (3 x 3 every 2 minutes)
Hang Snatch (3 x 1 every 90 sec)
Strength
Back Squat (10 x 2 every 2 minutes)
✔ Aim for 85-90% of heaviest back squat.
Cool Down
**2 sets:**
:30 seated torso twist / leg
:30 frog stretch
:30 standing quad stretch / leg