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