Announcements

Kombucha Workshop is February 9th! Have you signed up? Come out, learn more and make your very own brew! Presented by Pyramid Ferments from PEC
Open Prep this Saturday with a Pullup & Toes to Bar 90 minute Clinic! Sign up today!

CrossFit Belleville – WOD

Warm up/Mobility

Band

10 X-Band Walks Right/Left

10 Banded Goodmornings (squeeze glutes at top)

PVC:

– 5 RDLs

– 5 Front Squats

– 5 Push Press

– 10 X-Band Walks Right/Left

– 10 Banded Goodmornings

– 3 Clean Pull w. PVC

– 3 Power Clean

Grab a barbell

– 3 Power Clean

Rest 10s + repeat

Weightlifting

Power Clean (1RM)

– Take 8-10 sets and build to a new 1RM.

Metcon

Uncle Buck (AMRAP – Reps)

EMOM 9:

Minutes 1-3

3 Power Cleans (135, 95)

3 Front Squats (135, 95)

3 S20H (135, 95)

Minutes 3-6

3 Power Cleans (155, 105)

3 Front Squats (155, 105)

3 S20H (155, 105)

Minutes 6-9

3 Power Clean (185, 125)

3 Front Squat (185, 125)

3 S20H (185, 125)

L3: (115, 75) (135, 95) (155, 105)

L2: (95, 65) (115, 75) (135, 95)

L1: (75, 55) (95, 65) (115, 75)

*Score = how many drops you had

Extra Credit

3 Rounds of:

30 Banded Leg Curls each

15 Half-Kneeling Banded Rotations each.

10s Side Plank each side

*Rest as needed between sets.