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CrossFit Belleville – WOD
Warm up/Mobility
5/4 Calorie Bike
:30 PVC Pass Throughs
:30 Air Squats
5/4 Calorie Bike
:30 PVC Snatch Grip Deadlifts
:30 PVC Snatch Grip Behind the Neck Strict Press
Empty Barbell
* :30 Snatch Grip Behind the Neck Push Press
* 5 Hang Snatch High Pulls
* 5 Hang Power Snatches
* 5 Power Snatches
* 4 Overhead Squats ½ Depth
* 5 Overhead Squats *(Pause at the bottom of the squat)*
Weightlifting
Snatch (EMOM 10)
Min 1/2/3 : 4 Reps
Min 4/5/6 : 3 Reps
Min 7/8 : 2 Reps
Min 9/10 : 1 Rep
Metcon
Chunky Monkey (Time)
9-8-7:
Power Snatches (115/85)
Overhead Squats
30/24 Calorie Assault Bike
6-5-4:
Power Snatches (115/85)
Overhead Squats
30/24 Calorie Assault Bike
3-2-1:
Power Snatches (115/85)
Overhead Squats
*20 Min Cap
Cool Down
1:00 Lat Stretch (arms overhead against the wall)
2:00 Foam Roll Quads & Glutes