CrossFit Belleville – WOD
WarmUp
2 Rounds
30 Seconds:
PVC Cuban Presses*
Push-up to Down Dog
3 PVC Pass Throughs + 3 Overhead Squat
*Strict High Pull + Turnover + Press. Essentially a Strict Standing Clean and Jerk*
Mobility/Prep
3 rounds adding light weight each time
3 Hook Grip Snatch Deadlifts
3 Hang Jump Shrugs
3 Hang High Pulls
3 Hang Muscle Snatches
3 Overhead Squats
3 Power Snatches
3 Snatch
*in between sets accumulate 50 banded pull aparts
Weightlifting
Snatch (1 RM)
*20min
Metcon
TNT (Time)
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters
Barbell: 95/65
*12min cap
Extra Credit
accumulate 40 Barbell Bicep curls