CrossFit Belleville – WOD
WarmUp
**Set 1** | 3:00
10 Alternating Spiderman Stretch
10 Standing Toe Touch & Reach for Sky
10 Plank to Down Dog (no push-up)
**Set 2** | 3:00
:30 Bike (Easy to moderate pace)
10 Good Morning + Jump
10 Push-ups
10 Up-Downs
**Set 3** | 3:00
:30 Bike (Moderate to fast pace)
10 Alternating Jumping Lunges
10 Push-ups
10 Burpees
Weightlifting Prep
**Snatch Progression **
5 Reps – Empty Barbell
1) Snatch Deadlift + Shrug // Setup
2) Muscle Snatch // Stand-Pull-Punch
3) Snatch Drops // Jump feet from hip to shoulder width
4) Hang Power Snatch // Extend the hips before arm pull
5) Power Snatch // Extend the hips before arm pull
Weightlifting
SP + HPS (EMOM 12)
1 Snatch Pull + 1 Hang Power Snatch
Min 1 – 4 : Warm up
Min 5 – 12: Build to a heavy 1
Metcon
Denialator (Time)
– RX –
3 Rounds For Time:
15/11 Calorie Bike
12 Power Snatches (95/65#)
9 Burpees
– INTERMEDIATE –
3 Rounds For Time:
15/11 Calorie Bike
12 Power Snatches (75/55#)
9 Burpees
– BEGINNER –
3 Rounds For Time:
10/6 Calorie Bike
12 Power Snatches (45/35#)
9 Burpees
*10 Minutes
Cool Down
**2 Sets**
1:00 Alternating Scorpion Stretch
1:00 Sit & Reach