Announcements
🍂 “Tips to get you back into your Nutrition Routine this Fall” Join Coach Cheryl Borecky Tuesday, August 30th at 8PM on our Facebook Community Page for her next LIVE chat! 🍂
CrossFit Belleville – WOD
WarmUp
0:30 Bike
0:30 Active Samson Stretch
0:30 Push-Up to Down Dog
0:30 Bike
0:30 Hollow Hold
0:30 Arch/Superman Hold
0:30 Bike
0:30 PVC Pass Throughs
**SNATCH**
**with a PVC**
5 PVC Snatch Grip Deadlifts
[Shoulders set back, keep PVC close]
5 PVC Snatch Grip High Pulls
[Hips Extend then arms pull, Elbows high and outside]
5 PVC Hang Power Snatches
[Pull, turnover, punch]
**with an empty barbell**
5 Snatch Grip Deadlifts
[Shoulders set back, keep PVC close]
5 Snatch Grip High Pulls
[Hips Extend then arms pull, Elbows high and outside]
5 Hang Power Snatches
[Pull, turnover, punch]
5 Power Snatches
[When cycling hit the same positions on the way down as on the way up]
**get workout weight on the bar [3:00]**
Weightlifting
Power Snatch (5 x 3)
*Build to a heavy but goodlooking set
*15 Minutes
Metcon
Fun & Games (AMRAP – Reps)
[0:00 – 2:00]
1,000/800 Meter Bike
Max Power Snatches
Rest 1 Minute
[3:00 – 6:00]
1,500/1,200 Meter Bike
Max Power Snatches
Rest 2 Minutes
[8:00 – 12:00]
2,000/1,500 Meter Bike
Max Power Snatches
Rest 2 Minutes
[14:00 – 17:00]
1,500/1200 Meter Bike
Max Power Snatches
Rest 1 Minute
[18:00 – 20:00]
1,000/800 Meter Bike
Max Power Snatches
Barbell: (135/95)
*Score = Total Barbell Reps
Cool Down
1:00 Up Dog