CrossFit Belleville – Competitor’s Club
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