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CrossFit Belleville – WOD

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WarmUp

2 Rounds

1 Minute Row

30 Seconds PVC Pass Trhoughs

1 Minute Wall Squats with PVC Pipe

Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

Twisted Wall Squat: 45 Seconds Each Side

Goblet Squat + Press: 1 Minute

Weightlifting

EMOM 10

1 Power Snatch

1 Tempo Overhead Squat

* This is to be performed no heavier than the workout weight

* It will give us a chance to practice snatching the weight off the ground, while also working control and positioning through the full range of motion

* The tempo for each overhead squat, is 5 seconds down, 5 second hold in the bottom, and 5 seconds stand

Metcon

Empty Calories (Time)

27-21-15-9:

Row Calories

Overhead Squats (95/65)

*12min Cap