CrossFit Belleville – WOD

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Warm up/Mobility

Snatch warm up (No Measure)

10 Dislocates – PVC

10 Cook Squats

5 Barbell Rows

5 Snatch Grip Deadlift

5 Hang Muscle Snatch

5 Overhead Squat

5 Snatch

*add light weight and repeat

Weightlifting

3 Position Snatch (Build to a heavy Complex)

High Hang- Hang – Floor
*15 min

*Power Snatch

Metcon

Daily Dozen (AMRAP – Rounds and Reps)

AMRAP 12:

12 Lateral Barbell Burpees

9 Power Snatches (115/80)

6 Bar Muscle-Ups

L3: (95/65) (Chest to Bar)

L2: (75/55) (pull ups)

L1: (burpees) (45/35) (push ups)

Extra Credit

Banded face pulls

3×12