CrossFit Belleville – Competitor’s Club
Weightlifting
Snatch (Monday)
Minutes 0:00-7:00 – Pause Overhead Squat (3s in bottom)
Build to a Heavy Single
Minutes 7:00-12:00 – Pause Snatch Balance (3s in bottom)
Build to a Heavy Single
Minutes 12:00-20:00 – Hang Squat Snatch
Build to a Heavy Single
Back Squat (Monday)
Building upon our squats from a week ago. Adding 2% to each set.
5 Repetitions @ 72%
4 Repetitions @ 77%
3 Repetitions @ 82%
1 Repetition @ 86%
1 Repetition @ 89%
1 Repetition @ 92%
Rest upwards to 2:00 between sets.
Clean Pull (Tuesday)
Pausing Clean Pull
3 Sets of 3 – Pausing Clean Pulls
*Two pauses, both for a full second at each position before finishing with a strong extension:
Pause #1 – 3 inches off the floor
Pause #2 – Just past the knee
Set #1 – 80% of 1RM Clean
Set #2 – 85%
Set #3 – 90%
Metcon
Metcon (Time)
“Full Send”
3 Rounds:
50 Double-Unders
5 Rope Climbs
50 Double-Unders
15 Thrusters (135/95)
Monday
Metcon (Time)
Time:
25/18 Calorie Row, 25 GHD Sit-Ups
50/35 Calorie Row, 50 GHD Sit-Ups
75/50 Calorie Row, 75 GHD Sit-Ups
Monday
Metcon (Time)
3 Rounds:
20 Dumbbell Hang Clean and Jerks (50/35)
20 Calorie Air Runner
Directly into…
150′ Handstand Walk
Tuesday
Metcon (5 Rounds for time)
“Face Off”
Every 5:00 x 5 Rounds:
3 Power Cleans (225/155)
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/10 Calorie Assault Bike
Record all five times, with our slowest being our score for the day.
Tuesday
Metcon (No Measure)
Body Armor
3 Giant Sets, not for score:
10 Single Legged Dumbbell Deadlifts
10 Dumbbell Bench Press
21 Weighted Hip Extensions
Rest 2:00 between rounds.
Tuesday
Metcon (Time)
4 Rounds:
50 Double-Unders
10 Alternating DB Snatches (50/35)
7 Ring Muscle-Ups
Rest 1:00 between rounds.
Time is completion, to include rest periods after rounds 1, 2, and 3.
Wednesday
Metcon (Time)
“Overhaul”
1 Round:
50 Box Jump Overs (24″/20″)
40 Chest to Bar Pull-Ups
30 Power Snatches (155/105)
Wednesday
Metcon (No Measure)
3 Rounds, *Not for Time*:
1,000 Meter Row
25 Kipping Handstand Pushups
100′ Sled Pull (Hand over Hand)
Wednesday
Metcon (No Measure)
19.3
Friday
Metcon (Time)
“Mercury”
For Time:
25 Burpee Box Jump Overs (24″/20″)
Directly into…
21-15-9 (Females 15/12/9)
Row Calories
Assault Bike Calories
Directly into…
150′ Handstand Walk
Directly into…
21-15-9 (Females 15/12/9)
Row Calories
Assault Bike Calories
Directly into…
25 Burpee Box Jump Overs (24″/20″)
Saturday