CrossFit Belleville – WOD

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WarmUp

30 Seconds

Plate Hops

PVC Pass Throughs

Single Unders

Plate Ground to Overhead

PVC Sotts Press

Single Unders

Plate Lateral Squats

PVC Overhead Squats

Single Unders

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

Child’s Pose: 1 Minute

Pec Stretch on Wall: 30 Seconds Each Side

Weightlifting

Snatch Balance + OH Squat (Every 90sec x 9)

2 Snatch Balance plus 1 Overhead Squat
Add weight to build to a Heavy One

Metcon

Double Jeopardy (Weight)

On the 4:00 x 5 Rounds:

50 Double Unders

5 Bar Muscle-ups

5 Power Snatches

*Build in Power Snatch Weight*