Announcements

😋 Our “Macros Made Easy” Mini 7 Day Course is ready for registration and it’s exclusive for CFB Members. Don’t forget to sign up! Begins Dec 7th with Nutrition Coach Lorraine!
🎄 Have you spotted Fran? Check out our “Elf in the Gym” giveaway! On until December 21st! 🎄

CrossFit Belleville – WOD

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Warm-up

2 Rounds

30 Seconds Hollow Hold

30 Seconds Air Squat (Arms Overhead)

30 Seconds Active Samson

30 Seconds PVC Overhead Squats

Barbell Warm up -(Snatch) (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Mobility

T spine opener 2 min (with foam roller under shoulder blades)

Weightlifting

Hang Power Snatch (EMOM 12 x 2)

* There is the option to increase in weight or stay at one moderately challenging weight

* Balance both technique and power

* These are designed to be completed unbroken

Metcon

No Air (AMRAP – Rounds and Reps)

AMRAP 15:

30 Air Squats

20 Hang Power Snatches (75/55)

10 Strict Pull-ups