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

WarmUp

2 Sets of:

10 Banded Goodmornings

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

Sumo Deadlift (EMOM 6 x 2 @70% for Speed)

– Reset on each rep.

Sumo Deadlift (EMOM 3 x 2 @ 80% for Speed and Strength)

– Reset on each rep.

Metcon

Metcon (Weight)

EMOM 10:

3 Touch N Go Power Snatches (135, 95)

4 Overhead Squats (135, 95)

Rx+:(4 Power Snatch + 6 OHS)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Extra Credit

1a) Dimel Deadlifts: 3 x 20. Rest 45s.

1b) Banded Plank Row: 3 x 10each. Rest 45s.