CrossFit Belleville – WOD

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WarmUp

1 Minute

PVC Pass Throughs

5 Air Squats + 10 Mountain Climbers

45 Seconds

PVC Pass Throughs

Active Spidermans

30 Seconds

PVC Pass Throughs

Frog Hops

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

Power Snatch (Heavy set of 5)

* Heavy set of 5 is unbroken, touch and go reps with no pause on the floor

* Make smaller weight jumps if necessary to maintain touch and go style

Metcon

Scarface (Time)

6 Rounds:

8 Power Snatches (115/85)

8 Bar-Facing Burpees

L3: 95/65

L2: 75/55

L1: 65/45, Burpees

Extra Credit

5 min Static Stretch