CrossFit Belleville – WOD

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WarmUp

30 Seconds

Single Unders

PVC Pass Throughs

PVC Straight Leg Swings (15 Seconds Each Side)

Quick Single Unders

PVC Lat Stretch

PVC Overhead Squats

Higher Single Unders

Narrower PVC Pass Throughs

Narrower PVC Overhead Squats

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

Weightlifting

Overhead Squat (Build to a heavy single (3sec pause))

Metcon

Double Jointed (AMRAP – Rounds and Reps)

AMRAP 16:

15 Overhead Squats (95/65)

30 Double Unders

15 Deadlifts (95/65)

30 Double Unders

L3: 75/55

L2: 75/55, 30sec attempts

L1: 45/35, 90 single unders

After Party

Single Arm Dumbbell Work

3 Sets Each Side:

7 Single Arm Dumbbell Bench Press

7 Single Arm Dumbbell Bent Over Row