Announcements
💪 Virtual Community Baseline WOD this Saturday at 10am via Zoom! See you there 💪
Our Zoom Classes begin Jan 6th! Check your email or Facebook for the link. Can’t wait to see you all!
CrossFit Belleville – WOD
WarmUp
**2 sets**
1:00 single-unders or double-unders
15 single-DB RDLs
10 single-arm DB presses / arm
5 push-ups + overhead stretch
:20 active hang or :20 Hollow Hold
Weightlifting
Power Snatch (Every :30 x 12 sets)
2 power snatches
– Perform touch and go reps.
-Stay light to moderate
** 5 V-ups (bodyweight option)
Metcon Prep
**DB Snatch Cycling*
* Use a light DB for the progression.
* Build up to, or just above workout weight for the EMOM.
**Progression // Focus**
1) 4 DB hang snatches, each arm // chest up and pull through the shoulder
2) 8 alternating DB hang snatches // lower to the front rack, then switch hands
3) 8 alternating DB hang snatches // switch hands straight from overhead
4) 8 alternating DB snatches // lower the hips to touch the DB to the floor
then …
**EMOM 5**
6 DB snatches (increasing in speed, then load)
**Mini Round
* This is a longer mini round that should not be a sprint as much as a demonstration of proficiency with the movements.
* You should be able to steadily make their way through the set of work without rest or major faults.
**1 set**
30 double-unders
10 DB snatches
5 pull-ups/ 5 situps
Metcon
Metcon (Time)
– RX –
3 rounds for time of:
100 double-unders
50 DB snatches (50/35 lb)
25 pull-ups
– INTERMEDIATE –
3 rounds for time of:
1:30 double-unders
50 DB snatches (35/20 lb)
15 pull-ups
– BEGINNER –
3 rounds for time of:
100 single-unders
50 DB snatches (20/10 lb)
15 jumping pull-ups
No Equipmnet Option
3 Rounds
100 lateral hops
50 ground-to-overheads
25 sit-ups
*17 Minutes
Accessory Work
**Accumulate:**
30 ATY drills
1:00 doorway pec-stretch / side
Foam Party
5 minutes