Announcements
Our 5 Year Anniversary Party is September 9th and you are all invited! Please email breeann@crossfitbelleville.ca for tickets and to RSVP by Sunday, September 3rd
CrossFit Belleville – WOD
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Metcon Prep
empty bar:
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Push Press
5 SDHP
Weightlifting
Power Snatch (5 x 3)
adding weight each set if form permits.
Metcon
Metcon (No Measure)
EMOM 20:
Minute 1: 15 Power Snatches (75, 55)
Minute 2: 100m Run
Minute 3: 15 OHS (75, 55)
Minute 4: 10 Burpees
Minute 5: Rest