CrossFit Belleville – WOD

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Warm up/Mobility

Perform Barbell Warm up with PVC first x 2 Rounds

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

Snatch Pull (3 x 2 @ 80%)

*15 min

*High Pull

*Goal is to elevate the elbows as much as possible—focus on lifting the elbows rather than the bar in order to ensure proper movement and final position.

Metcon

Outside the Box (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 30:

150 Meter Row, 1 Burpee Box Jump

150 Meter Row, 2 Burpee Box Jumps

150 Meter Row, 3 Burpee Box Jumps

Box Height: (24/20)

*One athlete works at a time

* Both athletes will complete a full round before moving up in reps

* For Example:

* Athlete 1 will complete a 150 Meter Row + 1 Burpee Box Jump

* Athlete 2 will complete a 150 Meter Row+ 1 Burpee Box Jump

* Athlete 1 will complete a 150 Meter Row + 2 Burpee Box Jump

* For scoring purposes, we’ll record the total number of burpee box jumps completed at the end of 30 minutes

* 150 Meter Rows do not count towards total score