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CrossFit Belleville – WOD
WarmUp
3 Rounds
30 Seconds PVC Pass Throughs
30 Seconds Wall Squats with PVC Pipe
30 Seconds Lateral Hops Over PVC Pipe
Barbell Warm up -(Snatch) (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
Barbell Thoracic Opener: 1 Minute
Quad Foam Roll: 45 Seconds Each Side
Weightlifting
Snatch Complex (Find a Heavy Complex)
High Hang Power Snatch
Hang Power Snatch
Power Snatch
*15 minutes
Metcon
It’s going down (Time)
21-18-15-12-9:
Hang Power Snatches (75/55)
Thrusters (75/55)
After Each Round: 30 Double Unders
** The double unders take place after EACH barbell movement
*25 min Cap