CrossFit Belleville – Competitor’s Club

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Weightlifting

Snatch (Friday )

Snatch Technique

On the 1:30 x 5 Sets:

3-Position Squat Snatch (High Hang, Hang, Floor)

Sets: 60, 63, 66, 69, 72%

Metcon (Weight)

Weightlifting Complex

On the 2:00 x 5 Sets:

7 Deadlifts

5 Hang Power Cleans

3 Jerks
Saturday

Metcon

Metcon (Time)

For Time:

50 Double Unders, 20′ Handstand Walk, 50 Sit-ups, 20′ Handstand Walk

40 Double Unders, 20′ Handstand Walk, 40 Sit-ups, 20′ Handstand Walk

30 Double Unders, 20′ Handstand Walk, 30 Sit-ups, 20′ Handstand Walk

20 Double Unders, 20′ Handstand Walk, 20 Sit-ups, 20′ Handstand Walk

10 Double Unders, 20′ Handstand Walk, 10 Sit-ups, 20′ Handstand Walk
Friday

Metcon (No Measure)

5 Rounds, Not for Time:

5-10 Rope Pull-ups

16 Alternating Pistols
Saturday

Metcon (Time)

Georgia”

For Time:

30 Ring Muscle-ups

200 Double Unders

10 Power Cleans

10 Front Squats

10 Jerks

Barbell: 265/175
Saturday

Metcon (Time)

3 Rounds:

25 Dumbbell Deadlifts (50’s/35’s)

100′ Dumbbell Front Rack Walking Lunge (50’s/35’s)

5 Rope Climbs (15′)

Rest 2 Minutes Between
Saturday