CrossFit Belleville – Competitor’s Club

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Weightlifting

Snatch Balance (Monday )

5 Reps @ 40%

4 Reps @ 50%

3 Reps @ 60%

2 Reps @ 70%

1 Rep @ 80%

Percentages Based Off Your 1RM Snatch

High-Hang Snatch (Monday )

On the 1:30 x 4 Sets: 2 Reps

Loads Progress: 50-55-60-65%

Snatch (Monday )

On the Minute x 11: 1 Squat Snatch

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 (Tuesday )

On the 0: 10 Reps @ 70%

On the 3: 8 Reps @ 75%

On the 6: 6 Reps @ 80%

On the 9: 4 Reps @ 85%

On the 12: 2 Reps @ 90%

Power Clean (Wednesday)

On the Minute x 10:

On the 0: 3 Power Cleans @ 65%

On the 1: 2 Power Cleans @ 70%

On the 2: 1 Power Cleans @ 75%

On the 3: Rest

On the 4: 3 Power Cleans @ 70%

On the 5: 2 Power Cleans @ 75%

On the 6: 1 Power Cleans @ 80%

On the 7: Rest

On the 6, 7, 8, 9 and 10: 1 Power Clean (Building in Weight)

Metcon

Metcon (AMRAP – Reps)

Gymnastic Conditioning

Ascending Ladder for 7 Minutes:

1 Ring Muscle-ups, 3/2 Calorie Assault Bike

2 Ring Muscle-ups, 6/4 Calorie Assault Bike

3 Ring Muscle-ups, 9/6 Calorie Assault Bike
Monday

Metcon (Time)

Top Heavy”

15-12-9-6-3:

Power Cleans (185/125)

Strict Deficit Handstand Push-ups (3″/1.5″)

Front Squats (185/125)

Strict Chest to Bar Pull-ups
Tuesday

Metcon (No Measure)

Row Conditioning

On the 0:00 – 21/15 Calorie Row

On the 1:30 – 18/13 Calorie Row

On the 3:00 – 15/11 Calorie Row

On the 5:00 – 21/15 Calorie Row

On the 6:30 – 18/13 Calorie Row

On the 8:00 – 15/11 Calorie Row

On the 10:00 – 21/15 Calorie Row

On the 11:30 – 18/13 Calorie Row

On the 13:00 – 15/11 Calorie Row
Tuesday

Metcon (Time)

Squeaky Wheel”

3 Rounds:

100 Double Unders

25/18 Calorie Assault Bike

50′ Handstand Walk

10 Push Jerks (225/155)
Wednesday

Metcon (No Measure)

Body Armor

5 Supersets:

5-4-3-2-1: Heavy Deadlifts

After Each Set:

10 Dumbbell Bench Press

15 Weighted AbMat Sit-ups
Wednesday