Announcements

January Challenge – Schedule and come in for your Goal Session with Head Coach Kiki! Chat with Kiki next time you’re in or shoot her an email to book!

CrossFit Belleville – WOD

Warm up/Mobility

With a barbell and a Band:

3 Muscle Snatch

10 Banded Goodmornings

3 Power Cleans

10 Glute Bridges on Floor

3 Power Snatch

Rest 10s

3 Push Press

10 Banded Goodmornings

2 Power Snatch

Rest 10s

2 Squat Cleans

2 Jerks

*Add weight and perform

1 Squat Clean

1 Jerk

*Work up to work weights.

Weightlifting

Clean and Jerk (EMOM 4: 2 Squat Clean + Jerk @80%)

*Squat Clean/any Jerk

* Rest 90s between EMOMs + add weight to bar

Clean and Jerk (EMOM 3: 1 Squat Clean + Jerk @90% of 1RM)

*Squat Clean/Any Jerk

Metcon

8 min Warm-up Metcon Movements:

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)

Beginner:

AMRAP 10:

30 Single Unders

20 Mountain Climbers

10 DB Push Press (neutral grip, light)

Extra Credit

– Banded Ab Pulldown: Accumulate 100 reps