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CrossFit Belleville – WOD

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WarmUp

30 Seconds

Single Unders

PVC Pass Throughs

Double Under/attempts

PVC Overhead Squats

Double Under/attempts

PVC Power Snatch + 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

Mobility

Barbell Ankle Stretch: 90 Seconds

Weightlifting

Hang Snatch (Build to a heavy single)

* 20 minutes

* Each rep begins with a deadlift, then the rep is taken from above the knee

Metcon

High Heels (AMRAP – Rounds and Reps)

AMRAP 9:

10 Hang Squat Snatches (75/55)

30 Double Unders

L2/1: Hang Power Snatch

Extra Credit

StrictCoachK (EMOM 5)

5 Strict Pullups + 5 Strict Ring Dips

4 Strict Pullups + 4 Strict ring Dips

3 Strict Pullups + 3 Strict Ring Dips

2 Strict Pullups + 2 Strict ring Dips

1 Strict Pullups + 1 Strict ring Dips