CrossFit Belleville – Competitor’s Club

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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