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

Warm up/Mobility

2 rounds

15 Wallslides with band

30s Pec Stretch

30s Foam Roll Lats each

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

3 Position Snatch (6 x 1 + 1 + 1 @50-60%. Rest 2:00)

High Hang- Hang – Below Knee
– Same skill work done as last Thursday, but try to go slightly heavier today.

Metcon

Metcon (Time)

3 Rounds:

10 Strict Pull-ups

20 SDHP (53, 35)

Row 500 Meters

Rest 90s

L3: (Band Assisted pullups)

L2: (45, 25) (Band Assisted Chin-ups)

L1: (35, 25) (10-15 Ring Rows per round)

Alternate Options

500m Row= 60s Bike, 90s Farmer Carry (70, 53)

*Score = total time including rest

20:00 Minute Cap

Extra Credit

1a) Banded Hammer Curls: 3 x 12-15. No rest.

1b) 1 1/4 KB Tricep Extensions: 3 x 10-12. No rest.

1c) 1 Banded Alphabet on each side. Rest 60s.