CrossFit Belleville – WOD
WarmUp
**AMRAP 4:00**
* 30sec Rower
* 3 Multi-Directional Lunge
* 5 Slow Shoulder Taps
* Active Spiderman
* 10 PVC Good Morning to Behind the Neck Overhead Press
5 repetitions of each w/ an empty barbell – use PVC pipes where necessary
* Set-Up: – Hold in set-up for :5 to assess knee-hip-shoulder relationship*
* Deadlift to Mid-Thigh: – maintaining neutral spine throughout*
* Deadlift to Shrug: – timing of hips extending then arms elevating*
* Deadlift to Shrug & High Elbows: timing of hips extending then arms bending*
* Muscle Snatch: – Strong overhead position with FULL lockout*
* Snatch Land (1/4 Squat): – Fast lock-out of the arms w/ strong foot position*
* Power Snatch: -spine in the set-up, jumping tall in the execution, and arms locked out in the receiving position*
Weightlifting
Snatch Balance (EMOM 9 x 2)
Metcon
Clear The Air (AMRAP – Rounds and Reps)
AMRAP 13:
40 Air Squats
300/250m Row
20 Power Snatches (75/55)
Row Subs:
* 15/12 Cal Assault Bike
* 15 x 10m Shuttle Runs
* 15 Burpees
Cool Down
* 2:00 Child’s Pose
* Single Arm Lat Stretch on Wall: 30 Seconds Each Side
* Wall Twist: 1:30 Each Side
* Table Top Stretch: 1 Minute