CrossFit Belleville – Competitor’s Club

View Public Whiteboard

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