CrossFit Belleville – Competitor’s Club

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Metcon

Metcon (Time)

Task Priority Fight Gone Bad”

3 Rounds:

30 Wallballs (20/14)

30 Box Jumps (24/20)

30 Sumo Deadlift High Pulls (95/65)

30 Shoulder to Overhead (95/65)

30/21 Calorie Row

Rest 2 Minutes
Friday

Metcon (Weight)

Strength/Stamina Work

On the 1:30 x 7 Rounds:

3 Dumbbell Hang Clean and Jerks (Left Arm)

3 Dumbbell Hang Clean and Jerks (Right Arm)

6 Alternating Dumbbell Power Snatches

Athletes build in weight through the 7 rounds. Each set must be completed unbroken.
Friday

Metcon (4 Rounds for time)

20 Minute Erg Recovery Bike

On the 5:00 – 15 Weighted Hip Extensions + Max Effort L-Sit

On the 10:00 – 15 Weighted Hip Extensions + Max Effort L-Sit

On the 15:00 – 15 Weighted Hip Extensions + Max Effort L-Sit

On the 20:00 – 15 Weighted Hip Extensions + Max Effort L-Sit
Friday

10k Row (Time)

Max Effort 10k Row

Metcon (Time)

Clean and Jerk

For Time:

10 Bar Muscle-ups + 5 Squat Clean and Jerks (70%)

8 Bar Muscle-ups + 4 Squat Clean and Jerks (75%)

6 Bar Muscle-ups + 3 Squat Clean and Jerks (80%)

4 Bar Muscle-ups + 2 Squat Clean and Jerks (85%)

2 Bar Muscle-ups + 1 Squat Clean and Jerks (90%)
Saturday

Metcon (Time)

Teams of 3

For Time (30 Minute Time Cap):

2 Rounds:

30 Bar Facing Burpees

30 Hang Squat Cleans (95/65)

30 Toes to Bar

30 Thrusters (95/65)

150/100 Calorie Assault Bike

2 Rounds:

30 Bar Facing Burpees

30 Hang Squat Cleans (115/80)

30 Toes to Bar

30 Thrusters (115/80)

150/100 Calorie Assault Bike

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (135/95)

30 Toes to Bar

30 Thrusters (135/95)
Saturday

Single 1/3 of work

Double 2/3 of work