CrossFit Belleville – WOD

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WarmUp

40 Seconds

PVC Pass Throughs

Active Spidermans

PVC Power Snatches

Active Divebombers

PVC Power Snatch + Overhead Squat

Push-up to Down Dog

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 (PS/OHS/S)

Built to a heavy:

Power Snatch + Overhead Squat + Squat Snatch
*20min

Metcon

Rocket Power (Time)

21 Lateral Barbell Burpees

21 Power Snatches (115/85)

15 Lateral Barbell Burpees

15 Overhead Squats (115/85)

9 Lateral Barbell Burpees

9 Squat Snatches (115/85)

*15min

L3: 95/65

L2: 75/55

L1: 55/45

Extra Credit

3×12 GHD Situps