Announcements
🎨 Ladies! This one is for you! Join us for a Paint Night on Friday, April 22nd with local artist Angela Jane Lavendar. $35 pp. RSVP by April 15th. Bring your own bevies and snacks to share! 🎨
We’ve partnered up with Nutrition Coach Cheryl Borecky from Move Eat Play! Interested in learning more? Chat with a coach today!
CrossFit Belleville – WOD
WarmUp
**2 sets:**
*Â Â Â :20 at each movement.
PVC pass-throughs
False-grip ring row/bent-over rows
Air squats
Snatch-grip push presses (behind the neck)
Alternating overhead lunges (PVC)
**2 sets:**
*Â Â Â :20 at each movement.
*Â Â Barbell or PVC
Low ring muscle-up transitions
Muscle snatches
Overhead squats (reduce squat depth to keep proper overhead position)
Specific Warm up
**Muscle-up Review and Scaling | 7:00**
**Progression // Focus**
1) Low-ring muscle-up transition drill // Use legs to push the body through the transition. Keep rings tight to the body. Lift hips as athlete pulls to the rings.
2) High ring kip-swing // Practice the kip swing or hang from the rings with the false grip.
3) Muscle-ups // Drive the knees and hips up hard, drive head aggressively through the rings.
**Snatch Review and Scaling | 7:00**
**Progression // Focus**
x 3 Barbell
1) Power snatch + Overhead Squat // While descending, keep the arms locked out and the bar over the middle of the foot.
2) Squat snatch // Reach full extension at the top of the pull.
3) Squat snatch // Land in the overhead squat with arms locked out and bar over the middle of the foot.
Weightlifting
Snatch (EMOM 12 x1)
*Build up to heavy single squat or power snatch.
Metcon
Amanda (Time)
1 Round for time of 9-7-5 reps of:
Ring Muscle-ups
Snatch, 135#/95#
– INTERMEDIATE –
For time:
12-10-8
Low-ring muscle-ups
9-7-5
Squat snatches (65/95 lb)
– BEGINNER –
For time:
12-10-8
Low-ring muscle-ups
9-7-5
Hang squat snatches (35/45 lb)
*sub MUs:15-12-9 pull-ups + push-ups
*12 minutes
Cool Down
**Accumulate:**
1:00 couch stretch/leg
1:00 foam roll upper back