CrossFit Belleville – Competitor’s Club
Weightlifting
Snatch (Monday)
Snatch Primer
8 Sets:
Power Snatch + Snatch Balance + High Hang Pause Snatch
50-53-56-59-62-65×3
Snatch
On the Minute x 10
Snatch Deadlift + Floating Snatch (Pause in Start + Catch)
Front Squat (Wednesday )
Front Squat
7 Sets of 2, On the 1:30:
1 Pause (3 Seconds in Bottom)
1 Regular Front Squat
Metcon
Heavy DT (Time)
Heavy DT”
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 205/145
Monday
Metcon (Time)
Stamina Builder
For Time:
16 Burpee Box Jump Overs (24/20)
8 Bar Muscle-Ups
12 Burpee Box Jump Overs (24/20)
6 Bar Muscle-Ups
8 Burpee Box Jump Overs (24/20)
4 Bar Muscle-Ups
4 Burpee Box Jump Overs (24/20)
2 Bar Muscle-Ups
Monday
Metcon (No Measure)
Kipping Handstand Pushups
On the 3:00 x 5 Rounds
15/12 Calorie Bike
7 Deficit Kipping Handstand Push-ups
50′ Front Rack Dumbbell Lunge
Athletes Build in Deficit and Weight to a Heavy 50′ Distance.
Tuesday
Metcon (Time)
Fuller Circle”
For Time:
75/50 Calorie Assault Bike
150 Double Unders
2000 Meter Row
150 Double Unders
75/50 Calorie Assault Bike
Tuesday
Metcon (4 Rounds for time)
Midline
4 Rounds, Every 3 Minutes:
20 GHD Sit-Ups
50′ Handstand Walk
Time Remaining: Max D-Ball Hold (150/100)
No Rest Between Rounds. 12 Minute Running Clock.
Tuesday
Bar Muscle-ups (Wednesday)
Max effort
Metcon (Time)
4 Rounds:
30×10 Meter Shuttle Sprints
10 Farmer carry Deadlifts (150’s/100’s)
50′ Farmers Carry (150’s/100’s)
Wednesday
Metcon (No Measure)
Body Armor
3 “Giant” Sets:
8 Sumo Deadlifts
8 Kneeling Unilateral Dumbbell Press (Each Side)
25 Banded Good Mornings
50′ Single Overhead Carry (Each Side)
Rest 2 Minutes Between Sets.
Wednesday