CrossFit Belleville – WOD

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Warm up/Mobility

2 Rounds

*30 Seconds Each:*

PVC Pass Throughs

Push-up to Down Dog

PVC Overhead Squats

Push-up to Down Dog

PVC V-Ups on Floor

*More narrow on Overhead Squats and Pass Throughs on the second round

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

Weightlifting

Snatch Complex – Dead/Pull/Snatch (EMOM 8)

Snatch Grip Deadlift

Snatch Pull

Snatch
*Build to a moderate complex

*Snatch can be any style

Metcon

Inner Tube (Time)

25-20-15-10-5:

Power Snatches (75/55)

Toes to Bar

Burpees

*18min cap

L3: 20-15-10-5

L2: (55/45), Knee raises

L1: 20-15-10-5, 45/35, knee raises

Extra Credit

3 x 6 Pull up negatives (3sec lowering at least)