CrossFit Belleville – WOD

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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