CrossFit Belleville – WOD

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Warm up/Mobility

:30 Seconds

Jumping Jacks

Active Spidermans

Active Samson

Knuckle Drags

Push-up to Down Dog

Cossack Squats

Air Squats

Alternating Bird Dogs

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press (behind the neck)

5 Overhead Squats

5 Snatch Grip Deadlifts

5 Front Squats

completed with empty barbell

Pigeon Pose 1 min

PVC Pass throughs x 10

Around the world x 5 each direction

Weightlifting

Snatch Balance (EMOM 7 x 2 adding weight if possible)

Snatch Pull (EMOM 5 x 2 @ 85% of Snatch)

Metcon

Big Nasty (Time)

3 Rounds:

7 Ring Muscle-Ups

50 Air Squats

10 Hang Power Snatches (115/85)

L3: (Burpee Chest to bar)

L2: (Burpee Pull ups) (95/65)

L1: (Push Ups) (55/35)

20min cap

Extra Credit

4 x 20 Russian Twists w. plate