CrossFit Belleville – Competitor’s Club

View Public Whiteboard

Weightlifting

Metcon (3 Rounds for weight)

Minutes 0:00 – 4:00 – Heavy Pause Front Squat

Minutes 4:00 – 8:00 – Heavy Hang Squat Clean

Minutes 8:00 – 10:00 – Heavy Squat Clean
These are times allotted to find a 1rm for these lifts.

Front Squat (Emom 10)

1 Tempo front squat

5 seconds to bottom

1 second pause at bottom

Add weight each round

Metcon (Time)

3 Rounds For Time:

400 Meter Run

21 Burpees