CrossFit Belleville – WOD

Warm up/Mobility

PVC Pass Throughs – 1 Minute


With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Overhead Squats – 10 Slow Repetitions

10 Cook Squats w. OH Reach

WarmUp

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Strict Presses

5 RDLs

5 Front Squats

How To:

Teaching the Snatch (10min)

3 sets adding weight each set.

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

Weightlifting

Power Snatch (EMOM 10 x 2 @ 75%)

Metcon Prep

1 Round

5 Power Snatches

10 Double Unders

100 Meter Run

Metcon

Run Down (Time)

4 Rounds:

15 Power Snatches (75/55)

30 Double Unders

200 Meter Run
L3: (65,45) (20DUs)

L2: (45,35) (60s Attempts)

L1: (65,45 Clean n Jerks) (60 Singles)

*Alternate options:

250 Meter Row or

14/10 Calorie Assault Bike

15min cap