Announcements
🎄Our Christmas Party is back! December 11th, 2021. Have you purchased your ticket(s)?🎄
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
**On a 5:00 Clock**
* With a partner.
6 PVC Step Overs / Partner (Partner A holds PVC at mid-thigh height)
6 PVC Step Unders / Partner Partner A holds PVC at waist height)
10 Synchro PVC Pass Throughs
10 Synchro Mountain Climbers
4 Synchro Inchworm+Push-ups
Weightlifting Prep
**Power Snatch Progression **
5 Reps W. PVC
1) Snatch Deadlift + Shrug // Setup
2) Muscle Snatch // Stand-Pull-Punch
3) Snatch Drops // Jump feet from hip to shoulder width
4) Hang Power Snatch // Extend the hips before arm pull
5) Power Snatch // Extend the hips before arm pull
Empty Barbell
2 sets x 5 Reps
Snatch Deadlift
Weightlifting
Snatch Grip Deadlift (Every 90 sec x 12 x 3 Reps)
*Build to a heavy 3-rep
Metcon
Double Isabel (Time)
– RX –
For Time:
60 Snatches (135/95#)
– INTERMEDIATE –
For Time:
60 Snatches (115/75#)
– BEGINNER –
For Time:
60 Snatches (75/55#)
*12 minutes
Cool Down
**Accumulate:**
1:00 Foam Roll Quads
1:00 Foam Roll Lower Back
1:00 Foam Roll Calves