Announcements
☀️🍔 Join Nutrition Coach Cheryl Borecky as she goes LIVE June 14th at 8PM on our Facebook Community Group to chat all things Summer! 🍔☀️
CrossFit Belleville – WOD
WarmUp
** 1 set **
50 single-unders
20 air squats
10 PVC pass-throughs
10 PVC good mornings
** 1 set **
40 double-unders
15 PVC front squats
10 PVC around-the-worlds (5/side)
10 PVC Romanian deadlifts
** 1 set **
30 double-unders
10 PVC overhead squats
10 PVC Cuban presses
10 PVC staggered-stance Romanian deadlifts (10/side)
Weightlifting
Squat Clean + Strict Press (5 x 3)
* Perform 1 set every 2:30.
* Each set must be unbroken in a touch-and-go style.
* Build to a heavy 3 reps across the 5 sets.
* Fully stand up the squat clean and stop all momentum from the legs before beginning the strict press.
Metcon
Metcon (Time)
– RX –
5 rounds for time:
12 hang power clean and jerks (75/115 lb)
9 thrusters
6 power snatches
– INTERMEDIATE –
5 rounds for time:
12 hang power clean and jerks (65/95 lb)
9 thrusters
6 power snatches
– BEGINNER –
5 rounds for time:
12 hang power clean and jerks (45/65 lb)
9 thrusters
6 power snatches
*15 minutes
Cool Down
**2 sets:**
:30 foam roll IT band/side
:30 foam roll quads/side