CrossFit Belleville – Competitor’s Club

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Weightlifting

Split Jerk (Monday)

Pausing Split Jerk

5 Sets of 2

63%, 68%, 73%x3. 2 second pause in dip and catch.

Clean and Jerk (Monday)

On the Minute x 11:

1 Clean and Jerk

Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest

Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest

Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

Back Squat (Wednesday )

Tempo Back Squat

5 Sets of 2 (Building on Last Week)

7 Second Negative, 3 Second Pause in Bottom

Metcon

Metcon (Time)

Funny Bone”

24-18-12:

Dumbbell Snatch (70/50)

Box Jump Overs (30/24)

Front Squats (155/105)
Monday

Metcon (Time)

Odd-Object Conditioning

For Time:

75′ Handstand Walk

75′ Sandbag Walk (150/100)

15 D-ball cleans

75′ Sandbag Walk (150/100)

75′ Handstand Walk
Monday

Metcon (Time)

Dubble Bubble” (10 Minute Time Cap)

6 Rounds:

25 Double Unders

5 Power Snatches (155/105)

25 Double Unders

5 Bar Muscle-ups
Tuesday

Metcon (AMRAP – Reps)

Snatch (At the 11:00)

AMRAP 3:

Snatches (205/145)

Athletes Choice on Power or Squat
Tuesday

Metcon (3 Rounds for time)

Stamina Conditioning

On the 4:00 x 3 Sets:

21 GHD Sit-ups

21/15 Calorie Row

21 Kipping Handstand Push-ups

Metcon (3 Rounds for reps)

Sole Cycle”

3 Rounds:

AMRAP 5:

15 Barbell Facing Burpees

21 Power Cleans

27/21 Calorie Assault Bike

Rest 5 Minutes

Round 1: 175/115

Round 2: 155/105

Round 3: 135/95
Wednesday

Metcon (Time)

Odd-Object Conditioning

3 Rounds:

600m Meter Row

1 Legless Rope Climb

2 Rope Climbs

50′ Double Kettlebell Front Rack Walking Lunge (70’s/53’s)
Wednesday

Metcon (No Measure)

Body Armor

5×5 Bench Press (Building to a Heavy Set of 5)

After Each Set: Max Strict Chest to Bar Pull-ups

Followed By…

100 Banded Good Mornings

100 Banded Pull-Aparts
Wednesday