Announcements

Kombucha Workshop is February 9th! Have you signed up? Come out, learn more and make your very own brew! Presented by Pyramid Ferments from PEC
Our Little Spartans Winter WOD is this Saturday! Have never been to one of our classes? Come on out and bring a friend. Ages 5+ This one is on us!

CrossFit Belleville – WOD

Warm up/Mobility

Grab a PVC + Foam Roller + band

Foam Roll Lats x 60s each

PVC

– 10 Pass Thrus

– 10 Around the World (total)

– 10 PVC Shoulder Press

– 10 Slow Banded Pull-aparts

*Rest 10s

– 5 Shoulder Press w. PVC (hold each rep at the top for a 1 count)

*Rest 10s

– 5 Hang Power Clean w. PVC

– 5 Push Press

– 10 Slow Banded Pull-aparts

*Rest 10s

*Grab a barbell and complete:

– 3 Hang Power Cleans

– 3 Push Press

– 10 Slow Banded Pull-aparts

Strength/Skill

*Superset

1a) DB Neutral Grip Bench Press: 4 x 8, AHAP

1b) Banded Pulldowns: 4 x 15. (1 count on each rep at bottom). Rest 60s.

Metcon Prep

Hang Power Clean + S20H:

Take 3 sets to warm-up for Metcon.

Perform 3 Hang Power Cleans + 3 S20H w. desired Metcon weight.

Metcon

Rolling Stone (AMRAP – Rounds and Reps)

AMRAP 15:

21/18 Calorie Row

15 Hang Power Cleans (115, 75)

12 S20H (115, 75)

9 Burpee Box Jumps (24, 20)

L3: (95, 65)

L2: (75, 55) (20, 18)

L1: (15/12 Cal Row) (65, 35) (Burpees no Box)

Extra Credit

3 Rounds of:

12 Seated DB Cleans

12 Supinated Grip BB Rows (light)

25 Banded Pull-aparts

*Rest as needed between sets.