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 3:00 Clock**
5 PVC Pass Throughs
4 Alternating Overhead Lunges
5 Good Mornings
4 Muscle Snatches
20 Jumping Jacks
Weightlifting Prep
**Muscle Snatch, Power Snatch, Squat Snatch Review**
8-10 Reps each w. PVC
1) Muscle Snatch // Setup and hard punch at the top
2) Power Snatch // Setup and landing in a partial squat
3) Squat Snatch // Range of motion and overhead position
*6 minutes to load bars
Weightlifting
Muscle Snatch (Every 90sec x5 sets x 1 rep)
Power Snatch (Every 90sec x5 sets x 1 rep)
Snatch (Every 90sec x5 sets x 1 rep)
After Party
**For Completion:**
21-15-9
GHD Hip Extensions
GHD Back Extensions