Announcements

January Challenge – Schedule and come in for your Goal Session with Head Coach Kiki! Chat with Kiki next time you’re in or shoot her an email to book!

CrossFit Belleville – WOD

Mobility/Prep

With a PVC go through.

5 Deadlifts

5 Power Cleans

5 Front Squats

Rest 10s

5 Power Cleans

5 Front Squats

5 Push Press

Rest 10s

3 Power Cleans

3 Front Squat

3 Push Jerk

Then,

Get into your team of 3 and complete with an empty bar

AMRAP 6:

3 Power Clean

3 Front Squats

3 S20H

*One barbell for the group. One athlete goes through the above sequence while the other two athletes spend 60s on trigger

points on the legs on a spot of their choice with foam roller or lax ball.

Metcon

Metcon (AMRAP – Rounds)

In teams of 3:

AMRAP 15:

3 Power Cleans (135, 95)

6 Lateral Burpees

9 Air Squats

*1 Athlete completes 1 Round while their partners rest.

Rest 3:00

AMRAP 15:

3 Hang Power Cleans (135, 95)

3 Front Squats (135, 95)

3 S20H (135, 95)

*One athlete completes a full round at a time.

L3: (115, 75)

L2: (95, 65)

L1 Metcon:

Power Cleans Sub Deadlifts (135, 95)

Hang Power Cleans sub Barbell Rows (135, 95)