Electrifying

Announcements

💥Calling all Kids 6-13! Our Spartans Program is starting September 14th, 2021! Register online NOW!💥

CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

AMRAP 4:00.

20 Single Unders // Focus on elbows in and wrists are spinning more than the arms.

10 PVC Pass Throughs // Arms stay straight / push up hard on the PVC.

10 Muscle Snatch // Focus on maintain a visible lumbar curve in the setup.

*Barbell Warm up*

5 Goodmornings

5 Elbow Rotations

5 Front Squats

4 Romanian Deadlift

4 Snatch Grip Deadlift

3 Hang Power Cleans

3 Hang Power Snatch

2 Power Cleans

2 Power Snatch

Weightlifting

D+PC+D+HC+FS (Every 3 Min x 7 sets)

1 Deadlift + 1 Power Clean + 1 Deadlift + 1 Hang Clean + 1 Front Squat
*Build to a heavy complex

Metcon

Lift much? (AMRAP – Rounds and Reps)

– RX –

AMRAP 12:

2 Power Snatches (155/105#)

4 Power Cleans

60 Double Unders

– INTERMEDIATE –

AMRAP 12:

2 Power Snatches (115/75#)

4 Power Cleans

1:00 Double Under Attempts

– BEGINNER –

AMRAP 12:

2 Power Snatches (75/55#)

4 Power Cleans

60 Single Unders

Cool Down

:30 Calf Stretch / Side

:30 ATY Drill (no weight)