Announcements
Fran is back! Spot Fran, the elf, snap a pic and share to Facebook and/or Instagram but don’t forget to tag us @crossfitbelleville so we can enter your name into the prize draw every week! Every Sunday, we will draw a name and let you choose a $25 gift card to your favourite local small business! *No repeat winners*
CrossFit Belleville – WOD
WarmUp
6 minutes
5 Muscle Clean to Strict Press (PVC or Barbell)
5 Lateral Hops Over Barbell
5 Burpees
5 Air Squats
Metcon Prep
✔ Demo the deadlift, the bench press and the squat clean.
Practice the movements and load up to desired weight.
*10 minutes
Light Linda (Time)
– RX –
For Time:
24-21-18-15-12-9-6-3
Deadlift (body weight)
Bench Press (3/4 body weight)
Squat Clean (1/2 body weight)
– INTERMEDIATE –
For Time:
24-21-18-15-12-9-6-3
Deadlift (3/4 body weight)
Bench Press (1/2 body weight)
Squat Clean (1/4 body weight)
– BEGINNER –
For Time:
16-14-12-10-8-6-4-2
Deadlift (95/65#)
Bench Press (75/55#)
Squat Clean (45/35#)
*30 minutes
Cool Down
Accumulate:
1:00 Couch Stretch / Side
1:00 Quad Foam Roll /Side