Announcements
🎄Our Christmas Party is back! Save the date – December 11th, 2021🎄
🎯 Goal Review Sessions are back! Have you booked yours? 🎯
❄️ Built for the W I L D ❄️ Our Winter Apparel has been released! Pre-Orders are due Friday Nov 12!
CrossFit Belleville – WOD
WarmUp
**3 Sets:**
10 Leg Swings / Leg
10 Hamstring Scoop Stretch
10 Overhead Lunges (PVC)
10 Shoulder Press (PVC)
**Power Clean Progression
1) Muscle Clean // Shoulder slightly in front of the bar, visible lumbar curve, heels down in the setup. Hips extend before arms pull to rack position.
2) Hang Power Clean // Full hip extension.
4) Power Clean // Keep arms straight as long as possible.
5) Multiple Power Cleans // Pause at the hip before resetting to the floor.
Weightlifting Prep
✔ Review the clean complex and build to a moderate weight.
*10 minutes
Weightlifting
PC + HPC (Every 90sec x 9)
*Power Clean + Hang Power Clean*
**Build to a heavy complex**
Metcon
Metcon (Time)
– RX –
For Time:
15-12-9-6-3
Power Cleans (135/95#)
Bar-Facing Burpees
– INTERMEDIATE –
For Time:
7-6-5-4-3
Power Cleans (135/95#)
15-12-9-6-3
Bar-Facing Burpees
– BEGINNER –
For Time:
15-12-9-6-3
Power Cleans (75/55#)
Bar-Facing Burpees
*12 minutes
Cool Down
**3 Sets:**
:30 Doorway Pec Stretch / Side
:30 Groiner Stretch / Side