CrossFit Belleville – WOD
WarmUp
AMRAP 6:
20 Jumping Jacks
10 PVC Pass Throughs
20 Double Unders or Single Unders
10 Air Squats
**Snatch Progression with PVC **
1) Deadlift // Set-up: heels down, shoulders in front of the bar, visible lumbar arch.
2) Deadlift to Mid-thigh // Mid-thigh position: heels down, shoulders in front of bar.
3) Deadlift and Shrug // Keep the bar close and keep arms straight.
4) Muscle Snatch // Keep the bar close and punch hard overhead.
5) Overhead Squat // Arms locked out and the full range of motion squat.
6) Hang Squat Snatch // Full extension before the squat.
7) Snatch // Full extension before using the arms.
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
Weightlifting
S +OHS (EMOM 10)
1 (Squat) Snatch + 1 Overhead Squat
Metcon
Over the top (Time)
– RX –
3 Rounds For Time:
10 Overhead Squats (135/95#)
50 Double Unders
– INTERMEDIATE –
3 Rounds For Time:
10 Overhead Squats (95/65#)
30 Double Unders
– BEGINNER –
3 Rounds For Time:
10 Overhead Squats (45/35#)
50 Single Unders
*10minutes
Cool Down
**3 Sets**
:30 Banded Shoulder Stretch / Side
:30 Tricep Stretch / Side
:30 Doorway Stretch / Side