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!
Our Expert Brew + Pancake Breakfast is this Saturday! Presented by The Brake Room and your CrossFit Belleville Coaches! $10pp

CrossFit Belleville – WOD

WarmUp

PVC

10 Pass Throughs

10 Around the Worlds

5 Front Squats

Rest 10s

5 RDLs

Rest 10s

5 Power Cleans

Rest 10s

5 Push Press

Empty bar

3 Muscle Cleans from below the knee

3 Push Press

Put bar down + rest 10s

3 Power Cleans

3 Push Jerk

*Foam roll lats x 40s each side in one trigger point

*25 Banded Pull-aparts

*Add light weight to bar

3 Power Clean

2 Push Press

1 Push Jerk

25 Banded Pull-aparts

*Add light weight to bar

1 Power Clean

1 Push Press

1 Power Clean

1 Jerk

Weightlifting

Push Press (1RM)

– Take 8-10 sets and build to a 1RM. Sets may look like 3-3-2-2-1-1-1…

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Extra Credit

Trap KB Shrugs: 3 x 15 Rest 60s.

– 1 Count a top of each rep.