CrossFit Belleville – Competitor’s Club

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Weightlifting

Snatch Complex (On the 1:30 for 7 Sets)

Pausing Snatch Deadlift

Low-Hang Squat Snatch (Drop From Overhead)

Squat Snatch
Build to a moderate, but not a heavy. Pause for 2 seconds at the knee on the deadlift.

Snatch (Emom 9 1rep)

Minute 1 – 74%

Minute 2 – 77%

Minute 3 – 80%

Repeat this cycle (2) additional times.

Back Squat

10 Reps @ 72%

8 Reps @ 77%

6 Reps @ 81%

4 Reps @ 85%

2 Reps @ 90%

Rest 2:00 between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

30 Double Unders

15 Wallballs (20/14)

30 Double Unders

15 Kettlebell Swings (53/35)