CrossFit Belleville – WOD
WarmUp
* 50 Jumping Jacks
* 40 Mountain Climbers
* 30 Snatch Grip Deadlifts (PVC)
* 20 Behind the Neck Snatch Press (PVC)
* 10 Controlled PVC Overhead Squats
* 5 Air Squats
* 5 Squat Jumps
* 5 Box Jumps
* 5 Box Jump Overs
* 3 x Deadlift to Mid-Thigh (pause at mid-thigh) –
* 3 x 3 Mid-Thigh to Shrug + 1 Hang Power Snatch (Keep the bar close to the legs)*
* 3 x Power Snatch – *(Straight Bar Path)
* 3 x Overhead to Mid-Shin w/ :5 descent – *(bar stays close to the legs)*
* 5 Power Snatch
Weightlifting
PS + OHS (Every 2Min x 4Rnds)
1 Power Snatch + 2 Overhead Squat
*pause at the bottom of the Overhead Squat for :2
Purpose: To lift a little heavy or practice before the workout.
Metcon
Overrated (Time)
5 Rounds
7 Power Snatches (115/85)
14 Box Jump Overs (24/20)
*12 Min
Cool Down
* Pec Stretch on Wall: 30 Seconds Each Side
* Wall Twist: 1 Minute Each Side
* Pigeon Pose : 1 Minute Each Side