CrossFit Belleville – WOD
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)