Announcements
The Warm Belly Project needs our help! Please bring in any unwanted or unused warm clothing items, socks, blankets, pillows, sleeping bags, tents, etc. They are also looking for female sanitary items and toiletries such as toothbrushes and soap. Thank you!
🎄Our Christmas Party is back! Save the date – December 11th, 2021🎄
CrossFit Belleville – WOD
WarmUp
**On a 7:00 Clock:**
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Kip Swings or Scap Pull-ups
17 Single Unders
Metcon Prep
Empty Bar x 7 reps
1) Power Clean // Heels down, lumbar arch, shoulders slightly in front of the bar
2) Squat Clean // Keep elbows off the knees in the landing position
Take 7 minutes to get to your 1st working weight
**Mini-Round**
2 Sets:
1-5 Bar Muscle-ups (or variations)
2 Single-Arm DB Push Press
15 Double or Single Unders
Metcon
Move Lift Work 2021 (3 Rounds for reps)
– RX –
On a 20:00 Clock:
From 0:00-4:00
1-Rep Max Clean
– Rest 2:00
From 6:00-10:00
AMRAP 4:
Bar Muscle-ups
– Rest 2:00
From 12:00-20:00
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Press (Left) (50/35#)
8 Single-Arm DB Push Press (Right)
8 Later DB Burpees
– INTERMEDIATE –
On a 20:00 Clock:
From 0:00-4:00
1-Rep Max Clean
– Rest 2:00
From 6:00-10:00
AMRAP 4:
Pull-ups
– Rest 2:00
From 12:00-20:00
AMRAP 8:
30 Double Unders
6 Single-Arm DB Push Press (Left) (50/35#)
6 Single-Arm DB Push Press (Right)
6 Later DB Burpees
– BEGINNER –
On a 20:00 Clock:
From 0:00-4:00
1-Rep Max Clean
– Rest 2:00
From 6:00-10:00
AMRAP 4:
Ring Rows
– Rest 2:00
From 12:00-20:00
AMRAP 8:
20 Single Unders
5 Single-Arm DB Push Press (Left) (35/20#)
5 Single-Arm DB Push Press (Right)
5 Later DB Burpees
Cool Down
**2 Sets:••
:30 Doorway Pec Stretch / Side
:30 Pigeon Stretch / Side