CrossFit Belleville – WOD

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WarmUp

30 Seconds

PVC High Hang Pulls

Active Samson

PVC Hang Muscle Snatch

Air Squats

PVC Power Snatch Balances

Active Spidermans

PVC Squat Snatch Balances

Push-up to Down Dog

PVC Hang Squat Snatches

With Empty Barbell

5 High Hang Pulls

5 Hang Muscle Snatch

5 Power Snatch Balances

5 Squat Snatch Balances

5 Hang Squat Snatches

Mobility

PVC Pass Throughs: 30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Lat Stretch: 30 Seconds

With PVC straight out in front of the body, athletes will drop their head and chest towards the ground the stretch the lats. Rock back and forth to find the tight spots. Right hand on top to begin, left hand for the final 15 seconds.

PVC Overhead Squat Hold: 45 Seconds

With locked out elbows, a neutral gaze and a smile, hold the bottom of a PVC overhead squat for 45sec

Weightlifting

3 Position Snatch (Build to a moderate complex)

High Hang- Hang – Floor
*20min

* Start very light and get comfortable receiving the bar in the bottom

Metcon

Cobra Kai (Time)

21-15-9:

Squat Snatch (95/65)

Chest to Bar Pull-Ups

L3: 75/55, Pull ups

L2: 55/45, Ring Rows

L1: 45/35 Power Snatch, Ring Rows

*13min cap

Extra Credit

3 x 5 Chin over bar Hold x 5 sec