CrossFit Belleville – Competitor’s Club

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Metcon

Metcon (AMRAP – Reps)

Ring Muscle-Ups

With a 12:00 Clock: Max Ring Muscle-Ups*

*On the 0:00, 4:00, and 8:00:

25/18 Calorie Row

50 Double-Unders

Time remaining: muscle-ups.

Score is total ring muscle-ups over the course of the 12:00.

Metcon (Time)

Sir Charles”

Wearing a 20/14# Weight Vest:

1,000m Run, directly into…

5 Rounds:

10 CTB Pull-Ups

30 Air Squats

Directly into… 1,000m Run

Metcon (No Measure)

Body Armor

4 Giant Sets:

9-7-5-3: Barbell Bench Press

30 Low-Banded Rows

Rest 2:00 between sets.

2 Giant Sets:

50′ Single Arm OH Walk

100′ Double KB Front Rack Carry

200′ Farmers Carry

Rest 2:00 between sets.

Metcon (Time)

BeDTime”

5 Rounds, “On the 5:00”:

21 GHD Sit-Ups

15 Barbell-Facing Burpees

9 Deadlifts

6 Hang Power Cleans

3 Push Jerks

Rx – 185/135

Score for the day is our slowest for the five.

Metcon (3 Rounds for time)

On the 0:00… “Sling Shot” Part #1

1 Round:

60/40 Calorie Bike

40 DB Power Snatches (70/50)

20 Bar Muscle-Ups

On the 15:00… “Sling Shot” Part #2

2 Rounds:

25 Box Jump Overs (30″/24″)

150′ Sandbag Carry (150/100)

5 Rope Climbs

On the 30:00… “Sling Shot” Part #3

3
 Rounds:

20 x 10m Shuttles

20 Toes to Bar

20/14 Calorie Row

Metcon (9 Rounds for time)

On The 2:00″ x 3 Rounds (18:00):

A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats

B) 15/12 Calorie Row, 15 GHD Sit-Ups

C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups

Barbell – 95/65

Weightlifting

Squat Clean (Tuesday)

On the 0:00… Squat Clean Complex

On the 3:00 x 5 Sets:

2 High Hang Cleans (Pockets)

2 Hang Cleans (Knee-Level)

2 Cleans (Floor)

Front Squat (Tuesday )

On the 16:00… Tempo Pausing Front Squat

On the 2:00 x 3:

1 Repetition

4 Seconds to Bottom

2 Second Pause in Bottom

2 Second Pause at Parallel

Split Jerk (Tuesday )

On the 23:00… Split Jerk Complex

On the 2:00 x 3 Complexes:

2 Pausing Split Jerks

1 Regular Split Jerk