Announcements
Our Zoom Classes begin Jan 6th! Check your email or Facebook for the link. Can’t wait to see you all!
CrossFit Belleville – WOD
WarmUp
**1 set**
10 alternating Spiderman stretches
10 leg swings (across body) / leg
10 up-downs
**1 set**
10 leg swings (front and back) / leg
10 box step-ups (any height)
10 good mornings (no weight)
**1 set**
10 reverse lunges
10 box jumps or step-ups (any height)
10 burpees
Weightlifting Prep
**Snatch Progression
5 reps
1) Snatch deadlift + shrug // Setup
2) Muscle snatch // Stand-pull-punch
3) Snatch drops // Jump feet from hip to shoulder width
4) Hang power snatch // Extend the hips before arm pull
5) Power snatch // Extend the hips before arm pull
Weightlifting
Power Snatch (EMOM 12 x2 reps)
*build to a heavy 2
Metcon
Metcon (Time)
– RX –
For time:
21-15-9
Snatches (115/75 lb)
Box jumps (24/20 in)
-AT HOME-
42-30-18
Alternating DB snatches
21-15-9
Box jumps
– NO EQUIPMENT –
42-30-18
Ground-to-overheads
21-15-9
Box jumps
*Squat the snatches
*13 minutes
Cool Down
**2 sets**
:30 doorway shoulder stretch / side
:30 banded arm stretch / side