Announcements

Lets spread the joy! Please bring a new, unwrapped toy or game to this gym by December 8th for the Belleville Professional Firefighters Christmas Toy Drive!

CrossFit Belleville – WOD

Warm up/Mobility

:30 Seconds

Jumping Jacks

Narrow Stance Inchworm

Active Samson

Wide Stance Inchworm

Air Squats

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 RDL

5 Front Squats

Front Rack Stretch on the floor – 1 Minute

How To:

10min teaching and warming up the Clean and Jerk

Weightlifting

Clean and Jerk (work up to a heavy one)

Metcon

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
weight is athletes choice.

Pull up accessory work

3 x max OH Ring Rows

L3/2/1: 3 x 8 OH Ring Rows