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Announcements

๐ŸŽ„Our Christmas Party is back! Save the date – December 11th, 2021๐ŸŽ„
๐ŸŽฏ Goal Review Sessions are back! Have you booked yours? ๐ŸŽฏ
โ„๏ธ Built for the W I L D โ„๏ธ Our Winter Apparel has been released! Pre-Orders are due Friday Nov 12!

CrossFit Belleville – WOD

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WarmUp

**3 Sets:**

10 Leg Swings / Leg

10 Hamstring Scoop Stretch

10 Overhead Lunges (PVC)

10 Shoulder Press (PVC)

**Power Clean Progression

1) Muscle Clean // Shoulder slightly in front of the bar, visible lumbar curve, heels down in the setup. Hips extend before arms pull to rack position.

2) Hang Power Clean // Full hip extension.

4) Power Clean // Keep arms straight as long as possible.

5) Multiple Power Cleans // Pause at the hip before resetting to the floor.

Weightlifting Prep

โœ” Review the clean complex and build to a moderate weight.

*10 minutes

Weightlifting

PC + HPC (Every 90sec x 9)

*Power Clean + Hang Power Clean*

**Build to a heavy complex**

Metcon

Metcon (Time)

– RX –

For Time:

15-12-9-6-3

Power Cleans (135/95#)

Bar-Facing Burpees

– INTERMEDIATE –

For Time:

7-6-5-4-3

Power Cleans (135/95#)

15-12-9-6-3

Bar-Facing Burpees

– BEGINNER –

For Time:

15-12-9-6-3

Power Cleans (75/55#)

Bar-Facing Burpees

*12 minutes

Cool Down

**3 Sets:**

:30 Doorway Pec Stretch / Side

:30 Groiner Stretch / Side