So.. what are you gonna do?

Announcements

“We Love Our Members” BBQ is August 21st between 11am-1:30pm. There will be lots of food thanks to TruLocal and yard games! Feel free to bring your spouse, bf/gf, family, etc! PLEASE RSVP so we can prepare enough food!

CrossFit Belleville – WOD

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WarmUp

**3 Sets**

:20 Toe Touch + Jump

– Rest :10

:20 Mountain Climbers

– Rest :10

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 Prep

**Progression // Focus**

1) Snatch Deadlift // Setup

2) Snatch Deadlift + Shrug // Speed after the bar passes the knees

3) Muscle Snatch // Stand-Pull-Punch

4) Partial Overhead Squat // Press up into the bar, Hips press back, Keep bar over body.

5) Hang Power Snatch // Extend the hips before arm pull.

6) Power Snatch // Extend the hips before arm pull

Weightlifting

3 Position Snatch (EMOM 12)

High Hang- Hang – Floor
*Add weight when appropriate

Metcon Prep

3 reps x 3 sets

*practicing cycling

*8 minutes

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
*10 minutes

Cool Down

**3 Sets**

:30 Reach Roll & Lift

:30 Seated Torso Twist / Side

:30 Frog Stretch

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