CrossFit Belleville – Competitor’s Club

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Weightlifting

3 position squat snatch

1 ground

2 below knees

3 above knees
On the 1:30 x 5 Sets:

1 Set @ 60%

1 Set @ 65%

3 Sets @ 70%

Overhead Squat (3×3)

3 Sets of 3 Pause 3sec Overhead Squats (75%)

*After each set, 30% Max Ring Muscle-ups

Metcon

Metcon (2 Rounds for reps)

AMRAP 5:

30 x 10 Meter Shuttle Run Buy-In

AMRAP in time remaining:

3 Squat Snatches (115/80)

6 Barbell-Facing Burpees

rest 5 minutes

AMRAP 5:

30 x 10 Meter Shuttle Run Buy-In

AMRAP in time remaining:

3 Squat Snatches (115/80)

6 Barbell-Facing Burpees