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CrossFit Belleville – WOD

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WarmUp

AMRAP 6:

20 Jumping Jacks

10 PVC Pass Throughs

20 Double Unders or Single Unders

10 Air Squats

**Snatch Progression with PVC **

1) Deadlift // Set-up: heels down, shoulders in front of the bar, visible lumbar arch.

2) Deadlift to Mid-thigh // Mid-thigh position: heels down, shoulders in front of bar.

3) Deadlift and Shrug // Keep the bar close and keep arms straight.

4) Muscle Snatch // Keep the bar close and punch hard overhead.

5) Overhead Squat // Arms locked out and the full range of motion squat.

6) Hang Squat Snatch // Full extension before the squat.

7) Snatch // Full extension before using the arms.

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

S +OHS (EMOM 10)

1 (Squat) Snatch + 1 Overhead Squat

Metcon

Over the top (Time)

– RX –

3 Rounds For Time:

10 Overhead Squats (135/95#)

50 Double Unders

– INTERMEDIATE –

3 Rounds For Time:

10 Overhead Squats (95/65#)

30 Double Unders

– BEGINNER –

3 Rounds For Time:

10 Overhead Squats (45/35#)

50 Single Unders

*10minutes

Cool Down

**3 Sets**

:30 Banded Shoulder Stretch / Side

:30 Tricep Stretch / Side

:30 Doorway Stretch / Side

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