CrossFit Belleville – WOD
10 PVC Pass Throughs
:20 Bottom of Squat Hold
10 PVC Strict Press
10 Air Squats
*Add weight as long as technique is maintained.
10 Snatch-Grip Push Press
10 Seated Sots Press
**Snatch Progression | 12:00**
1) Deadlift // Set-up: heels down, shoulders in front of the bar, visible lumbar arch.
2) Deadlift to Mid-thigh // Mid-thigh position: heels down, shoulders in front of bar.
3) Deadlift and Shrug // Keep the bar close and keep arms straight.
4) Muscle Snatch // Keep the bar close and punch hard overhead.
5) Overhead Squat // Arms locked out and full range of motion squat.
6) Hang Squat Snatch // Full extension before the squat.
7) Squat Snatch // Full extension before using the arms.
Build weight to first working set
Snatch (Every 2:30 x 7)
**Heavy. Aim to start at least 80% of your 1RM**
* Friday lifting day!!! Let’s go!!!
* This should be a weight you have to focus and think about prior to executing the lift.
* Increase weight slightly across as many sets as possible. The heaviest load should be attempted on set 6 or 7. This allows for a potential PR on the final set or an adjustment from the previous lift.
:30 Ring Support Hold
:30 Top-of-Pull-up Hold
:30 Wall Sit
:20 Banded Hamstring Stretch / Side
:30 T-Spine Foam Roll