Let’s Party

Announcements

🧈🍞 Bring a Friend Day is back next week for #NationalBestFriendsDay! All Classes, Wednesday, June 8th πŸ“πŸ₯œ
β˜€οΈπŸ” Join Nutrition Coach Cheryl Borecky as she goes LIVE June 14th at 8PM on our Facebook Community Group to chat all things Summer! πŸ”β˜€οΈ

CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

**4 sets**

:20 bar-facing burpees

– Rest :10

:20 snatch-grip bent-over rows

– 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 – Floor
*Dealers choice. Power or Squat

*Build on weight whenever appropriate.

Metcon

Metcon (Time)

– RX –

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

– INTERMEDIATE –

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

– BEGINNER –

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