CrossFit Belleville – Competitor’s Club
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