CrossFit Belleville – WOD

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Warm up/Mobility

Snatch warm up (No Measure)

10 Dislocates – PVC

10 Cook Squats

5 Barbell Rows

5 Snatch Grip Deadlift

5 Hang Muscle Snatch

5 Overhead Squat

5 Snatch

*add light weight and repeat
10 Xband walks all 4 directions

Weightlifting

Snatch Grip Deadlift (8 x 3 working up to a heavy triple)

*First one is from the floor next 2 from just below the knee.

*This is a snatch deadlift so our set up it just like the snatch set up. Hips lower, chest higher, shoulder a bit forward. We are mimicking the first pull of the snatch. As you push the floor away with your legs, your whole body is moving as one. Hips and shoulders are coming up at the same time. Shoulders remain clearly in front of bar. Once we clear the knees, we bring the hips to the bar for a strong lockout. Keep the bar close to your body.

*20min

Metcon

Impressed (AMRAP – Rounds and Reps)

AMRAP 15:

1 Rope Climb

12 Double Dumbbell Push Press (50/35)

1 Rope Climb

100 Meter Plate Run (45/35)
L3: (half rope climb) (35/25) (35/25)

L2: (4 Floor to Standing ) (25/20) (25/15)

L1: (3 Strict Pullups) (25/20) (25/15)

Extra Credit

3×20 Banded Clamshell

3×6 each Bulgarian Squats