CrossFit Belleville – Competitor’s Club

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Weightlifting

Back Squat (Monday)

5 Reps @ 70%

4 Reps @ 75%

3 Reps @ 80%

1 Rep @ 84%, 87%, 90%

Power Clean (Tuesday)

3-Position Pausing Power Clean

Build to a Heavy Complex:

1 High Hang Power Clean (Pause at Pockets)

1 Hang Power Clean (Pause 1 Inch Above the Knee)

1 Power Clean (Pause (1 Inch Below the Knee)

Pausing for a 2 Count at Each Position and in the Catch

Split Jerk (Saturday)

Split Jerk

On the 2:30 x 6 Sets:

2 Split Jerks

*After each set, complete 1-2 PegBoard ascents.

Percentages:

Set #1 – 75% of current 1RM Split Jerk

Set #2 – 78%

Sets #3-6 – Build to a heavy double for the day.

Metcon

Metcon (Time)

“Meatball”

For Time:

75 Wallballs (20/14)

35/25 Calorie Assault Bike

Directly Into…

6-9-12-15:

Chest to Bar Pull-Ups

Kipping Handstand Push-ups

Dumbbell Front Squats (50’s/35’s)
Monday

Metcon (Time)

5 Rounds:

30 Double Unders

5 Power Cleans (175/115)

7 Bar Facing Burpees

Rest 1 Minute
Tuesday

Metcon (No Measure)

Recovery Bike

16 Minute Recovery Effort

On the 4:00, 8:00, and 12:00: 20 GHD Sit-ups + 20 Hip Extensions
Tuesday

Metcon (No Measure)

Competition Primer

On the Minute x 20 (4 Rounds):

Minute 1 – 5 Pausing Overhead Squats (115/80) 2sec

Minute 2 – 15/12 Calorie Row

Minute 3 – 5 Toes to Bar + 10 Alternating Dumbbell Snatches (50/35)

Minute 4 – Handstand Walk Practice

Minute 5 – 12/9 Calorie Ski Erg or Assault Bike
Wednesday

Metcon (No Measure)

19.2
Friday

Metcon (Time)

Odd-Object Conditioning

3 Rounds:

9 DBall Cleans (150/100)

15 Burpee Box Jump Overs (40″/30″)

50′ Handstand Walk
Saturday

Metcon (Time)

“Barista”

For Time:

27/21 Calorie Assault Bike, 27 Toes to Bar

21/15 Calorie Assault Bike, 21 CTB Pull-Ups

15/9 Calorie Assault Bike, 15 Bar Muscle-Ups

Directly into…

8 Clean and Jerks (225/155)

4 Clean and Jerks (265/175)

2 Clean and Jerks (295/195)

1 Clean and Jerk (315/215)
Saturday