Announcements
🎄Our Christmas Party is back! Save the date – December 11th, 2021🎄
🎯 Goal Review Sessions are back! Have you booked yours? 🎯
CrossFit Belleville – WOD
WarmUp
**On a 2:00 Clock:**
5 PVC Pass throughs
5 Muscle Snatches
10 Lateral Hops Over PVC
5 Air Squats
**Snatch Warm-up | Progression**
5 Reps
1) Drop to Partial Squat // Feet move from hip width to squat width
2) Drop + Bar Overhead // Press up hard
3) Snatch Balance // Drop and punch the bar overhead
4) High Pull to Landing // Keep the bar close and punch the arms overhead aggressively
5) Shrug to Landing // Shrug before pulling under the bar
6) High Hang Snatch // Full extension before pulling and punching with your arms
7) Mid-thigh Snatch // Full extension before pulling and punching with your arms
8) Full Snatch // Move slowly past the knees and keep the bar in contact with your body
Weightlifting
Snatch (1 RM)
*20 minutes to find a 1RM
Metcon
Metcon (Time)
– RX –
10 Rounds For Time:
1 Power Snatch (155/115#)
3 Overhead Squats
– INTERMEDIATE –
10 Rounds For Time:
1 Power Snatch (135/95#)
3 Overhead Squats
– BEGINNER –
10 Rounds For Time:
2 Power Snatches (95/65#)
5 Overhead Squats
*12 minutes
Cool Down
**Accumulate:**
1:00 Couch Stretch / Leg
1:00 Foam Roll Upper Back