Announcements

Our 4th Annual Summer Throwdown is back! August 26th Co-Ed, Scaled & Rx Divisions. Register NOW! www.crossfitbelleville.ca/summer-throwdown

CrossFit Belleville – WOD

WarmUp

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

Mobility

Foam Roll x 10 Passes Lats

Weightlifting

Squat Snatch (EMOM 6 @ 80% 2reps/min)

– +5% from last week

– Reset on each rep.

Front Squat (EMOM 6 @ 65% 3reps/min)

– +5% from last week

– speed squats

-from the floor

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
L3: (Clean and Jerk 75,55)

L2: (15 Double Unders) (Clean and Jerk 65,45)

L1: (30 Single Unders) (Clean and Jerk 55,35)

Extra Credit

Back Extensions on GHD: 3 x 15