Announcements
π§π Bring a Friend Day is back next week for #NationalBestFriendsDay! All Classes, Wednesday, June 8th ππ₯
βοΈπ Join Nutrition Coach Cheryl Borecky as she goes LIVE June 14th at 8PM on our Facebook Community Group to chat all things Summer! πβοΈ
CrossFit Belleville β WOD
WarmUp
**4 sets**
:20 bar-facing burpees
β Rest :10
:20 snatch-grip bent-over rows
β Rest :10
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
Weightlifting
3 Position Snatch (Every :90 x 9 sets)
High Hang- Hang β Floor
*Dealers choice. Power or Squat
*Build on weight whenever appropriate.
Metcon
Metcon (Time)
β RX β
2 rounds for time:
10 snatches (125/175 lb)
12 bar-facing burpees
Then,
2 rounds for time:
10 snatches (75/115 lb)
12 bar-facing burpees
β INTERMEDIATE β
2 rounds for time:
10 snatches (105/155 lb)
12 bar-facing burpees
Then,
2 rounds for time:
10 snatches (65/95 lb)
12 bar-facing burpees
β BEGINNER β
2 rounds for time:
10 snatches (65/95 lb)
12 bar-facing burpees
Then,
2 rounds for time:
10 snatches (45/65 lb)
12 bar-facing burpees
*15 minutes
Cool Down
**Accumulate**
30 reach, roll, and lift