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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! CrossFit Belleville – WOD View Public Whiteboard WarmUp **On a 6:00 Clock:** **Round […]

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! CrossFit Belleville – Engine Building View Public Whiteboard Metcon CrossFit Games Open 15.5

CrossFit Belleville – WOD View Public Whiteboard WarmUp 10 ATY Raises 20 Hand Release Push-ups 30 Shoulder Taps in Plank 40 Skier Jacks Try to get hips as high as possible and feet as close to hands as possible. Keep the hips up on the crab walk. :20 Bear Crawl :20 Pike Hold :20 Crab

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Football toss Line drills Quick stretch Skill Dumbell Snatch Pistol squats Skipping Metcon (No Measure) EMOM 105 Dumbell snatches (each side) 6 Pistol squats (total) 2 burpees Accessory Work 50 shoulder taps 30 sec plank hold max sit ups 1min Game Pizza Game

CrossFit Belleville – WOD View Public Whiteboard WarmUp 30 Jumping Jacks 10 Back Squats (45/35#) 20 Mountain Climbers 10 Strict Presses (45/35#) 20 Tuck Jumps 10 Deadlifts (45/35#) 20 Alternating Cossack Squats Back Squat (Every 2 minutes) 10-8-6-4-2 * 10 reps = 60%+ * 8 reps = 70%+ * 6 reps = 75-80% * 4

CrossFit Belleville – Engine Building View Public Whiteboard Metcon Engine building 9 (AMRAP – Rounds and Reps) AMRAP 20 6 Manmakers 7 DB Box Step ups 10 min Rest 50 Back Squat *Unbroken *Same Tempo *7 min Cap

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Rowling – 3 times each Quick stretch Skill TABATA Squat hold with wall ball Plank with feet on wall ball Skill Wall ball practice Metcon (No Measure) Partner AMRAPPartner 1 starts on the rower Partner 2 does …. 5 burpees 5 wall balls 5 sit ups

CrossFit Belleville – WOD View Public Whiteboard Metcon Speedy (Calories) AMRAP (with a Partner) in 40 minutes Every 2 minutes, perform: 8 Wall Ball Shots (20/14 lb) 8 Deadlifts (95/65) 8 Power Cleans (95/65) 8 Shoulder-to-Overheads (95/65) Max Calorie Row (in the remaining time) One partner works at a time. You go, I go style.

CrossFit Belleville – WOD View Public Whiteboard WarmUp **2 Sets** 10 PVC Pass Throughs :20 Bottom of Squat Hold 10 PVC Strict Press 10 Air Squats **3 Sets** *Add weight as long as technique is maintained. 10 Snatch-Grip Push Press 10 Seated Sots Press *10min Weightlifting Prep **Snatch Progression | 12:00** 1) Deadlift // Set-up:

CrossFit Belleville – Engine Building View Public Whiteboard Metcon Oscar (AMRAP – Rounds and Reps) AMRAP 23 9 Devil Presses (2×40/25 lb) 20 Alternating Dumbbell Lunges (2×40/25 lb) 9 Dumbbell Push Presses (2×40/25 lb) 20 Sit-Ups *Single Dumbell: 10 Alernating Devil Press 20 Goblet Lunges 10 :Push Press (5 each side)