CrossFit Belleville – WOD

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WarmUp

:30 Seconds

Wall Ball Foot Taps

Active Spidermans

Wall Ball Deadlifts

Active Samson

Squats to Wall Ball

Push-up to Down Dog

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

Mobility

Child’s Pose on Box: 1 Minute

Wall Ball Squat Hold: 1 Minute

Weightlifting

Power Snatch (Build to a heavy 5)

*These reps are meant to be performed touch and go, with excellent technique taking priority over load.

*20min

Metcon

Play Ball (Time)

3 Rounds:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

*12min

L3: 95/65

L2: 75/55, 14/10

L1: 55/45, BJ step ups, 12/8

Extra Credit

accumulate

10 Wall Climbs with a 10 sec hold

or HeadStand for 20 sec