CrossFit Belleville – WOD
WarmUp
5:00 Dynamic
w. PVC,
10 Pass Throughs
10 OHS
10 Around the World
10 OHS
w. a barbell,
10 Back Squat
10 Goodmornings
10 OHS
Mobility/Prep
Wall Squat 2 x 8 @3311.
Weightlifting
Power Snatch + OHS Complex (Find a heavy 2 + 2)
Adv: Work up to a max
-Intermediate: Pick one weight and hit 5-6 sets with it.
– Beginner Technique Work or Snatch Grip Deadlifts, 5 x 4.
Metcon
3 (Time)
30 Power Snatch (115, 75)
30 Overhead Squats (115, 75)
30 Thrusters (115, 75)
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
10:00 Cap
Metcon Option:
For time:
30 Deadlifts (95, 65)
30 Front Squats (95, 65)
30 Push Press (95, 65)
10:00 Cap
Extra Credit
Accumulate:
100 Banded Pull-throughs