Designated area

Announcements

☀️🍔 Join Nutrition Coach Cheryl Borecky as she goes LIVE June 14th at 8PM on our Facebook Community Group to chat all things Summer! 🍔☀️

CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

** 1 set **

50 single-unders

20 air squats

10 PVC pass-throughs

10 PVC good mornings

** 1 set **

40 double-unders

15 PVC front squats

10 PVC around-the-worlds (5/side)

10 PVC Romanian deadlifts

** 1 set **

30 double-unders

10 PVC overhead squats

10 PVC Cuban presses

10 PVC staggered-stance Romanian deadlifts (10/side)

Weightlifting

Squat Clean + Strict Press (5 x 3)

* Perform 1 set every 2:30.

* Each set must be unbroken in a touch-and-go style.

* Build to a heavy 3 reps across the 5 sets.

* Fully stand up the squat clean and stop all momentum from the legs before beginning the strict press.

Metcon

Metcon (Time)

– RX –

5 rounds for time:

12 hang power clean and jerks (75/115 lb)

9 thrusters

6 power snatches

– INTERMEDIATE –

5 rounds for time:

12 hang power clean and jerks (65/95 lb)

9 thrusters

6 power snatches

– BEGINNER –

5 rounds for time:

12 hang power clean and jerks (45/65 lb)

9 thrusters

6 power snatches

*15 minutes

Cool Down

**2 sets:**

:30 foam roll IT band/side

:30 foam roll quads/side