CrossFit Belleville – WOD

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WarmUp

30 Seconds

Right Leg Lateral Box Step-ups

Inchworm to Push-up

Left Leg Lateral Box Step-ups

Inchworm to Push-up

Box Jump + Step Down

Inchworm to Push-up

Mobility

PVC Pass Throughs: 1 Minute

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
** Once with a PVC

***Once with a barbell

Weightlifting

3 Position Snatch (work up to a Heavy Complex)

High Hang- Hang – Floor
*20min

*Squat!

Metcon

Hop Scotch (Time)

5 Rounds:

10 Power Snatches (95/65)

10 Box Jump Overs (24/20)

*12min

L3: 75/55

L2: 55/45, Step up overs

L1: 45/35, Step ups

Extra Credit

EMOM 4

Odd : Max Situps

Even: Pigeon Stretch (Left then right)