CrossFit Belleville – WOD
WarmUp
**2 sets:
:20 mountain climbers
:20 jumping jacks
:20 up-down
8 plate squats
8 PVC pass-throughs in a squat
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**Overhead Squat Review
x 5 reps
1) Behind-the-neck push jerk // Jump and punch, land with straight arms
2) Overhead squat to above parallel // Push up as the hips go back and down
3) Overhead squat // Maintain weight in the heels and knees over the toes at the bottom
4) Overhead squat // Press up into the bar (active shoulders) at the bottom of the squat
Skill
Maintain sound squat mechanics while pressing overhead, not simply pressing the bar up at all costs.
**1 set:**
2 PVC Sots presses (quarter squat)
2 PVC Sots presses (above parallel)
2 PVC Sots presses (below parallel)
2 empty-bar Sots presses (quarter squat)
2 empty-bar Sots presses (above parallel)
2 empty-bar Sots presses (below parallel)
**EMOM 8:**
1 power snatch
1 snatch push press
2 sots presses
Weightlifting
*10 minutes to build up to your desired weight
Overhead Squat (5 x 3)
*Every 3 minutes
*Same load for all 5 sets. This should be somewhere between 75-85% of your 1-rep max
Cool Down
**Accumulate:**
2:00 banded shoulder stretch/arm
3:00 Child’s pose